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  6. Tilapia vs. Orange roughy

Tilapia vs. Orange roughy — In-Depth Nutrition Comparison

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The main differences between Tilapia and Orange roughy

  • Tilapia has more Vitamin B12, Vitamin B3, Phosphorus, Vitamin B5, and Potassium, however, Orange roughy has more Selenium, Vitamin E , and Iron.
  • Daily need coverage for Selenium from Orange roughy is 62% higher.
  • Orange roughy has 28 times less Saturated Fat than Tilapia. Tilapia has 0.94g of Saturated Fat, while Orange roughy has 0.034g.

Food types used in this article are Fish, tilapia, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Tilapia 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.
Tilapia
Tilapia
6
:
2
Orange roughy
Orange roughy
Contains more Calcium +27.3%
Contains more Magnesium +88.9%
Contains more Phosphorus +100%
Contains more Potassium +109.9%
Contains less Sodium -18.8%
Contains more Zinc +28.1%
Contains more Iron +63.8%
Contains more Selenium +62.3%
Equal in Copper - 0.075
Equal in Manganese - 0.037
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
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 +27.3%
Contains more Magnesium +88.9%
Contains more Phosphorus +100%
Contains more Potassium +109.9%
Contains less Sodium -18.8%
Contains more Zinc +28.1%
Contains more Iron +63.8%
Contains more Selenium +62.3%
Equal in Copper - 0.075
Equal in Manganese - 0.037

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.
Tilapia
Tilapia
8
:
3
Orange roughy
Orange roughy
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +160.7%
Contains more Vitamin B5 +1085.7%
Contains more Vitamin B6 +83.6%
Contains more Folate +20%
Contains more Vitamin B12 +295.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +136.7%
Contains more Vitamin K +22.2%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
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 B1 +106.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +160.7%
Contains more Vitamin B5 +1085.7%
Contains more Vitamin B6 +83.6%
Contains more Folate +20%
Contains more Vitamin B12 +295.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +136.7%
Contains more Vitamin K +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
3
:
1
Orange roughy
Orange roughy
Contains more Protein +15.5%
Contains more Fats +194.4%
Equal in Water - 66.97
Equal in Other - 9.49
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 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 Protein +15.5%
Contains more Fats +194.4%
Equal in Water - 66.97
Equal in Other - 9.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +226.1%
Contains less Saturated Fat -96.4%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +226.1%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Orange roughy Opinion
Protein 26.15g 22.64g Tilapia
Fats 2.65g 0.9g Tilapia
Calories 128kcal 105kcal Tilapia
Calcium 14mg 11mg Tilapia
Iron 0.69mg 1.13mg Orange roughy
Magnesium 34mg 18mg Tilapia
Phosphorus 204mg 102mg Tilapia
Potassium 380mg 181mg Tilapia
Sodium 56mg 69mg Tilapia
Zinc 0.41mg 0.32mg Tilapia
Copper 0.075mg 0.075mg
Manganese 0.037mg 0.037mg
Selenium 54.4µg 88.3µg Orange roughy
Vitamin A 0IU 80IU Orange roughy
Vitamin A RAE 0µg 24µg Orange roughy
Vitamin E 0.79mg 1.87mg Orange roughy
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin B1 0.093mg 0.045mg Tilapia
Vitamin B2 0.073mg 0.063mg Tilapia
Vitamin B3 4.745mg 1.82mg Tilapia
Vitamin B5 0.664mg 0.056mg Tilapia
Vitamin B6 0.123mg 0.067mg Tilapia
Folate 6µg 5µg Tilapia
Vitamin B12 1.86µg 0.47µg Tilapia
Vitamin K 0.9µg 1.1µg Orange roughy
Tryptophan 0.265mg 0.23mg Tilapia
Threonine 1.156mg 1.03mg Tilapia
Isoleucine 1.22mg 1.058mg Tilapia
Leucine 2.04mg 1.797mg Tilapia
Lysine 2.315mg 2.092mg Tilapia
Methionine 0.766mg 0.728mg Tilapia
Phenylalanine 1.05mg 0.869mg Tilapia
Valine 1.28mg 1.083mg Tilapia
Histidine 0.585mg 0.474mg Tilapia
Cholesterol 57mg 80mg Tilapia
Saturated Fat 0.94g 0.034g Orange roughy
Omega-3 - DHA 0.13g 0.025g Tilapia
Omega-3 - EPA 0.005g 0.006g Orange roughy
Omega-3 - DPA 0.06g 0.001g Tilapia
Monounsaturated Fat 0.955g 0.439g Tilapia
Polyunsaturated fat 0.6g 0.184g Tilapia
Omega-6 - Eicosadienoic acid 0.015g 0.069g Orange roughy
Omega-3 - ALA 0.045g 0g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Orange roughy
Low Fats diet ok
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
47%
Tilapia
16%
Orange roughy
Minerals Daily Need Coverage Score
52%
Tilapia
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 23mg)
Which food is richer in vitamins?
Tilapia
Tilapia is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.906g)
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.

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.