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  6. Swordfish vs. Orange roughy

Swordfish vs. Orange roughy — In-Depth Nutrition Comparison

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Summary of differences between swordfish and orange roughy

  • Swordfish has more vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, and vitamin B5, while orange roughy has more selenium and iron.
  • Swordfish covers your daily need for vitamin B12, 48% more than orange roughy.
  • Swordfish contains 56 times more saturated fat than orange roughy. While swordfish contains 1.911g of saturated fat, orange roughy contains only 0.034g.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Swordfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 +94.4%
Contains more PotassiumPotassium +175.7%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +198%
Contains more CalciumCalcium +83.3%
Contains more IronIron +151.1%
Contains more CopperCopper +63%
Contains less SodiumSodium -28.9%
Contains more ManganeseManganese +184.6%
Contains more SeleniumSelenium +28.9%

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.
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 AVitamin A +79.2%
Contains more Vitamin EVitamin E +28.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin B3Vitamin B3 +408.5%
Contains more Vitamin B5Vitamin B5 +644.6%
Contains more Vitamin B6Vitamin B6 +817.9%
Contains more Vitamin B12Vitamin B12 +244.7%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Swordfish Orange roughy DV% diff.
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 0.47µg 48%
Vitamin B3 9.254mg 1.82mg 46%
Vitamin B6 0.615mg 0.067mg 42%
Selenium 68.5µg 88.3µg 36%
Phosphorus 304mg 102mg 29%
Choline 77.5mg 14%
Fats 7.93g 0.9g 11%
Saturated fat 1.911g 0.034g 9%
Iron 0.45mg 1.13mg 9%
Potassium 499mg 181mg 9%
Monounsaturated fat 3.544g 0.439g 8%
Polyunsaturated fat 1.368g 0.184g 8%
Vitamin B5 0.417mg 0.056mg 7%
Zinc 0.78mg 0.32mg 4%
Vitamin E 2.41mg 1.87mg 4%
Magnesium 35mg 18mg 4%
Vitamin B1 0.089mg 0.045mg 4%
Calories 172kcal 105kcal 3%
Copper 0.046mg 0.075mg 3%
Protein 23.45g 22.64g 2%
Vitamin A 43µg 24µg 2%
Manganese 0.013mg 0.037mg 1%
Vitamin K 0.1µg 1.1µg 1%
Folate 2µg 5µg 1%
Sodium 97mg 69mg 1%
Calcium 6mg 11mg 1%
Cholesterol 78mg 80mg 1%
Vitamin B2 0.063mg 0.063mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.23mg 0%
Threonine 1.035mg 1.03mg 0%
Isoleucine 1.088mg 1.058mg 0%
Leucine 1.919mg 1.797mg 0%
Lysine 2.168mg 2.092mg 0%
Methionine 0.699mg 0.728mg 0%
Phenylalanine 0.922mg 0.869mg 0%
Valine 1.216mg 1.083mg 0%
Histidine 0.695mg 0.474mg 0%
Omega-3 - EPA 0.127g 0.006g N/A
Omega-3 - DHA 0.772g 0.025g N/A
Omega-3 - DPA 0.168g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 FatsFats +781.1%
Contains more OtherOther +2536.1%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 Mono. FatMonounsaturated fat +707.3%
Contains more Poly. FatPolyunsaturated fat +643.5%
Contains less Sat. FatSaturated fat -98.2%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.