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Surimi vs. Orange roughy — In-Depth Nutrition Comparison

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Differences between surimi and orange roughy

  • Surimi has more vitamin B12, phosphorus, and magnesium, while orange roughy has more selenium, iron, vitamin B3, and vitamin E.
  • Orange roughy's daily need coverage for selenium is 109% higher.
  • Orange roughy contains 3 times less vitamin B12 than surimi. Surimi contains 1.6µg of vitamin B12, while orange roughy contains 0.47µg.
  • The amount of cholesterol in surimi is lower.
  • Orange roughy has a lower glycemic index. The glycemic index of orange roughy is 0, while the glycemic index of surimi is 50.

The food types used in this comparison are Fish, surimi and Fish, roughy, orange, cooked, dry heat.

Infographic

Surimi vs Orange roughy infographic
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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.
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Contains more MagnesiumMagnesium +138.9%
Contains more PhosphorusPhosphorus +176.5%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +61.6%
Contains more IronIron +334.6%
Contains more CopperCopper +134.4%
Contains less SodiumSodium -51.7%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +214.2%
~equal in Zinc ~0.32mg

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.
Surimi
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B12Vitamin B12 +240.4%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +196.8%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +727.3%
Contains more Vitamin B6Vitamin B6 +123.3%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Surimi Orange roughy DV% diff.
Selenium 28.1µg 88.3µg 109%
Vitamin B12 1.6µg 0.47µg 47%
Phosphorus 282mg 102mg 26%
Cholesterol 30mg 80mg 17%
Protein 15.18g 22.64g 15%
Iron 0.26mg 1.13mg 11%
Vitamin B3 0.22mg 1.82mg 10%
Vitamin E 0.63mg 1.87mg 8%
Magnesium 43mg 18mg 6%
Copper 0.032mg 0.075mg 5%
Sodium 143mg 69mg 3%
Vitamin B2 0.021mg 0.063mg 3%
Vitamin B6 0.03mg 0.067mg 3%
Vitamin B1 0.02mg 0.045mg 2%
Carbs 6.85g 0g 2%
Polyunsaturated fat 0.443g 0.184g 2%
Potassium 112mg 181mg 2%
Manganese 0.011mg 0.037mg 1%
Saturated fat 0.191g 0.034g 1%
Folate 2µg 5µg 1%
Vitamin K 0.1µg 1.1µg 1%
Monounsaturated fat 0.149g 0.439g 1%
Calories 99kcal 105kcal 0%
Fats 0.9g 0.9g 0%
Net carbs 6.85g 0g N/A
Calcium 9mg 11mg 0%
Zinc 0.33mg 0.32mg 0%
Vitamin A 20µg 24µg 0%
Vitamin B5 0.07mg 0.056mg 0%
Tryptophan 0.092mg 0.23mg 0%
Threonine 0.734mg 1.03mg 0%
Isoleucine 0.709mg 1.058mg 0%
Leucine 1.202mg 1.797mg 0%
Lysine 1.387mg 2.092mg 0%
Methionine 0.515mg 0.728mg 0%
Phenylalanine 0.595mg 0.869mg 0%
Valine 0.77mg 1.083mg 0%
Histidine 0.35mg 0.474mg 0%
Omega-3 - EPA 0.157g 0.006g N/A
Omega-3 - DHA 0.241g 0.025g N/A
Omega-3 - DPA 0.014g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14%
Contains more ProteinProtein +49.1%
Contains more OtherOther +1200%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Poly. FatPolyunsaturated fat +140.8%
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +194.6%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.