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 of 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.
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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.
Contains
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Magnesium
+94.4%
Contains
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Phosphorus
+198%
Contains
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Potassium
+175.7%
Contains
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Zinc
+143.8%
Contains
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Calcium
+83.3%
Contains
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Iron
+151.1%
Contains
less
Sodium
-28.9%
Contains
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Copper
+63%
Contains
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Manganese
+184.6%
Contains
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Selenium
+28.9%
Contains
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Magnesium
+94.4%
Contains
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Phosphorus
+198%
Contains
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Potassium
+175.7%
Contains
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Zinc
+143.8%
Contains
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Calcium
+83.3%
Contains
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Iron
+151.1%
Contains
less
Sodium
-28.9%
Contains
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Copper
+63%
Contains
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Manganese
+184.6%
Contains
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Selenium
+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.
:
Contains
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Vitamin A
+61.3%
Contains
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Vitamin E
+28.9%
Contains
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Vitamin B1
+97.8%
Contains
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Vitamin B3
+408.5%
Contains
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Vitamin B5
+644.6%
Contains
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Vitamin B6
+817.9%
Contains
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Vitamin B12
+244.7%
Contains
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Folate
+150%
Contains
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Vitamin K
+1000%
Equal in Vitamin B2 - 0.063
Contains
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Vitamin A
+61.3%
Contains
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Vitamin E
+28.9%
Contains
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Vitamin B1
+97.8%
Contains
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Vitamin B3
+408.5%
Contains
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Vitamin B5
+644.6%
Contains
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Vitamin B6
+817.9%
Contains
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Vitamin B12
+244.7%
Contains
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Folate
+150%
Contains
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Vitamin K
+1000%
Equal in Vitamin B2 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+781.1%
Contains
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Other
+2536.1%
Equal in Protein - 22.64
Equal in Water - 66.97
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Contains
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Fats
+781.1%
Contains
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Other
+2536.1%
Equal in Protein - 22.64
Equal in Water - 66.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+707.3%
Contains
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Polyunsaturated fat
+643.5%
Contains
less
Saturated Fat
-98.2%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.439 g
Polyunsaturated fat:
0.184 g
Contains
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Monounsaturated Fat
+707.3%
Contains
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Polyunsaturated fat
+643.5%
Contains
less
Saturated Fat
-98.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 22.64g |
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| Fats | 7.93g | 0.9g |
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| Calories | 172kcal | 105kcal |
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| Calcium | 6mg | 11mg |
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| Iron | 0.45mg | 1.13mg |
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| Magnesium | 35mg | 18mg |
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| Phosphorus | 304mg | 102mg |
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| Potassium | 499mg | 181mg |
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| Sodium | 97mg | 69mg |
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| Zinc | 0.78mg | 0.32mg |
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| Copper | 0.046mg | 0.075mg |
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| Manganese | 0.013mg | 0.037mg |
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| Selenium | 68.5µg | 88.3µg |
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| Vitamin A | 129IU | 80IU |
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| Vitamin A RAE | 43µg | 24µg |
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| Vitamin E | 2.41mg | 1.87mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.089mg | 0.045mg |
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| Vitamin B2 | 0.063mg | 0.063mg | |
| Vitamin B3 | 9.254mg | 1.82mg |
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| Vitamin B5 | 0.417mg | 0.056mg |
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| Vitamin B6 | 0.615mg | 0.067mg |
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| Folate | 2µg | 5µg |
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| Vitamin B12 | 1.62µg | 0.47µg |
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| Vitamin K | 0.1µg | 1.1µg |
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| Tryptophan | 0.265mg | 0.23mg |
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| Threonine | 1.035mg | 1.03mg |
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| Isoleucine | 1.088mg | 1.058mg |
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| Leucine | 1.919mg | 1.797mg |
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| Lysine | 2.168mg | 2.092mg |
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| Methionine | 0.699mg | 0.728mg |
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| Phenylalanine | 0.922mg | 0.869mg |
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| Valine | 1.216mg | 1.083mg |
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| Histidine | 0.695mg | 0.474mg |
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| Cholesterol | 78mg | 80mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.034g |
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| Omega-3 - DHA | 0.772g | 0.025g |
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| Omega-3 - EPA | 0.127g | 0.006g |
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| Omega-3 - DPA | 0.168g | 0.001g |
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| Monounsaturated Fat | 3.544g | 0.439g |
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| Polyunsaturated fat | 1.368g | 0.184g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.069g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95%
16%
Minerals Daily Need Coverage Score
64%
65%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 2mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 1.877g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 minerals?
?
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.