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Trout vs. Orange roughy — In-Depth Nutrition Comparison

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Summary of differences between trout and orange roughy

  • Trout has more vitamin B12, vitamin B5, vitamin B3, vitamin B6, phosphorus, vitamin A, and vitamin B1, while orange roughy has more selenium and iron.
  • Trout covers your daily need for vitamin B12, 152% more than orange roughy.
  • Trout contains 49 times more saturated fat than orange roughy. While trout contains 1.651g of saturated fat, orange roughy contains only 0.034g.

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

Infographic

Trout 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.
Trout
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 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 +66.7%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +148.6%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +164.7%
Contains less SodiumSodium -11.6%
Contains more IronIron +213.9%
Contains more CopperCopper +36.4%
Contains more ManganeseManganese +184.6%
Contains more SeleniumSelenium +214.2%

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.
Trout
12
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin EVitamin E +49.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +217.8%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +265.2%
Contains more Vitamin B5Vitamin B5 +3453.6%
Contains more Vitamin B6Vitamin B6 +476.1%
Contains more Vitamin B12Vitamin B12 +774.5%
Contains more FolateFolate +140%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
3
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +720%
Contains more OtherOther +9390%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 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 +438.3%
Contains more Poly. FatPolyunsaturated fat +877.7%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Trout Orange roughy
Lower in Cholesterol ok
Lower in Sodium 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 Trout Orange roughy DV% diff.
Vitamin B12 4.11µg 0.47µg 152%
Selenium 28.1µg 88.3µg 109%
Vitamin D 759IU 95%
Vitamin D 19µg 95%
Vitamin B5 1.99mg 0.056mg 39%
Vitamin B3 6.646mg 1.82mg 30%
Vitamin B6 0.386mg 0.067mg 25%
Phosphorus 270mg 102mg 24%
Choline 77.6mg 14%
Polyunsaturated fat 1.799g 0.184g 11%
Fats 7.38g 0.9g 10%
Iron 0.36mg 1.13mg 10%
Potassium 450mg 181mg 8%
Vitamin B1 0.143mg 0.045mg 8%
Vitamin A 100µg 24µg 8%
Saturated fat 1.651g 0.034g 7%
Vitamin E 2.79mg 1.87mg 6%
Monounsaturated fat 2.363g 0.439g 5%
Vitamin B2 0.107mg 0.063mg 3%
Calories 168kcal 105kcal 3%
Cholesterol 70mg 80mg 3%
Magnesium 30mg 18mg 3%
Vitamin C 2.9mg 0mg 3%
Protein 23.8g 22.64g 2%
Zinc 0.54mg 0.32mg 2%
Copper 0.055mg 0.075mg 2%
Folate 12µg 5µg 2%
Calcium 30mg 11mg 2%
Manganese 0.013mg 0.037mg 1%
Vitamin K 0.1µg 1.1µg 1%
Sodium 61mg 69mg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.23mg 0%
Threonine 1.092mg 1.03mg 0%
Isoleucine 1.148mg 1.058mg 0%
Leucine 2.025mg 1.797mg 0%
Lysine 2.287mg 2.092mg 0%
Methionine 0.738mg 0.728mg 0%
Phenylalanine 0.973mg 0.869mg 0%
Valine 1.283mg 1.083mg 0%
Histidine 0.733mg 0.474mg 0%
Omega-3 - EPA 0.259g 0.006g N/A
Omega-3 - DHA 0.616g 0.025g N/A
Omega-3 - DPA 0.109g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.047g 0.069g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout Orange roughy
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
103%
Trout
15%
Orange roughy
Minerals Daily Need Coverage Score
40%
Trout
65%
Orange roughy

Comparison summary

Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Saturated fat?
Orange roughy
Orange roughy is lower in Saturated fat (difference - 1.617g)
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.