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  6. Sunfish vs. Orange roughy

Sunfish vs. Orange roughy — In-Depth Nutrition Comparison

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Significant differences between Sunfish and Orange roughy

  • Sunfish has more Vitamin B12, Manganese, Copper, Phosphorus, Vitamin B5, Zinc, Calcium, Potassium, and Vitamin B6, however, Orange roughy is richer in Selenium.
  • Orange roughy covers your daily Selenium needs 131% more than Sunfish.
  • Orange roughy has 24 times less Manganese than Sunfish. Sunfish has 0.897mg of Manganese, while Orange roughy has 0.037mg.

Specific food types used in this comparison are Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Sunfish vs Orange roughy infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunfish
Sunfish
8
:
2
Orange roughy
Orange roughy
Contains more Calcium +836.4%
Contains more Iron +36.3%
Contains more Magnesium +111.1%
Contains more Phosphorus +126.5%
Contains more Potassium +148.1%
Contains more Zinc +521.9%
Contains more Copper +413.3%
Contains more Manganese +2324.3%
Contains less Sodium -33%
Contains more Selenium +445.1%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +836.4%
Contains more Iron +36.3%
Contains more Magnesium +111.1%
Contains more Phosphorus +126.5%
Contains more Potassium +148.1%
Contains more Zinc +521.9%
Contains more Copper +413.3%
Contains more Manganese +2324.3%
Contains less Sodium -33%
Contains more Selenium +445.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunfish
Sunfish
7
:
4
Orange roughy
Orange roughy
Contains more Vitamin C +∞%
Contains more Vitamin B1 +104.4%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +106%
Contains more Folate +240%
Contains more Vitamin B12 +391.5%
Contains more Vitamin A +37.9%
Contains more Vitamin B3 +24.5%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Orange roughy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +104.4%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +106%
Contains more Folate +240%
Contains more Vitamin B12 +391.5%
Contains more Vitamin A +37.9%
Contains more Vitamin B3 +24.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
2
:
1
Orange roughy
Orange roughy
Contains more Water +10.1%
Contains more Other +1760.8%
Equal in Protein - 22.64
Equal in Fats - 0.9
Equal in Water - 66.97
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more Water +10.1%
Contains more Other +1760.8%
Equal in Protein - 22.64
Equal in Fats - 0.9
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
1
:
2
Orange roughy
Orange roughy
Contains more Polyunsaturated fat +71.2%
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +192.7%
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Polyunsaturated fat +71.2%
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +192.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunfish Orange roughy
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunfish Orange roughy Opinion
Protein 24.87g 22.64g Sunfish
Fats 0.9g 0.9g
Calories 114kcal 105kcal Sunfish
Calcium 103mg 11mg Sunfish
Iron 1.54mg 1.13mg Sunfish
Magnesium 38mg 18mg Sunfish
Phosphorus 231mg 102mg Sunfish
Potassium 449mg 181mg Sunfish
Sodium 103mg 69mg Orange roughy
Zinc 1.99mg 0.32mg Sunfish
Copper 0.385mg 0.075mg Sunfish
Manganese 0.897mg 0.037mg Sunfish
Selenium 16.2µg 88.3µg Orange roughy
Vitamin A 58IU 80IU Orange roughy
Vitamin A RAE 17µg 24µg Orange roughy
Vitamin E 1.87mg Orange roughy
Vitamin C 1mg 0mg Sunfish
Vitamin B1 0.092mg 0.045mg Sunfish
Vitamin B2 0.085mg 0.063mg Sunfish
Vitamin B3 1.462mg 1.82mg Orange roughy
Vitamin B5 0.865mg 0.056mg Sunfish
Vitamin B6 0.138mg 0.067mg Sunfish
Folate 17µg 5µg Sunfish
Vitamin B12 2.31µg 0.47µg Sunfish
Vitamin K 1.1µg Orange roughy
Tryptophan 0.279mg 0.23mg Sunfish
Threonine 1.09mg 1.03mg Sunfish
Isoleucine 1.146mg 1.058mg Sunfish
Leucine 2.022mg 1.797mg Sunfish
Lysine 2.284mg 2.092mg Sunfish
Methionine 0.736mg 0.728mg Sunfish
Phenylalanine 0.971mg 0.869mg Sunfish
Valine 1.281mg 1.083mg Sunfish
Histidine 0.732mg 0.474mg Sunfish
Cholesterol 86mg 80mg Orange roughy
Saturated Fat 0.178g 0.034g Orange roughy
Omega-3 - DHA 0.092g 0.025g Sunfish
Omega-3 - EPA 0.047g 0.006g Sunfish
Omega-3 - DPA 0.042g 0.001g Sunfish
Monounsaturated Fat 0.15g 0.439g Orange roughy
Polyunsaturated fat 0.315g 0.184g Sunfish
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Orange roughy
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Sunfish
16%
Orange roughy
Minerals Daily Need Coverage Score
66%
Sunfish
65%
Orange roughy

Comparison summary

Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/nutrients
  2. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.