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Tuna vs. Orange roughy — In-Depth Nutrition Comparison

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Summary of differences between tuna and orange roughy

  • Tuna has more vitamin B3, vitamin B1,2, vitamin B6, selenium, phosphorus, potassium, vitamin B1, and magnesium, while orange roughy has more vitamin E.
  • Tuna covers your daily need for vitamin B3, 127% more than orange roughy.
  • Tuna contains 15 times more vitamin B6 than orange roughy. While tuna contains 1.038mg of vitamin B6, orange roughy contains only 0.067mg.
  • The amount of cholesterol in tuna is lower.

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

Infographic

Tuna 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.
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +133.3%
Contains more PotassiumPotassium +191.2%
Contains more ZincZinc +40.6%
Contains more PhosphorusPhosphorus +226.5%
Contains less SodiumSodium -21.7%
Contains more SeleniumSelenium +22.5%
Contains more CalciumCalcium +175%
Contains more IronIron +22.8%
Contains more CopperCopper +74.4%
Contains more ManganeseManganese +184.6%

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.
Tuna
8
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +197.8%
Contains more Vitamin B2Vitamin B2 +117.5%
Contains more Vitamin B3Vitamin B3 +1112.6%
Contains more Vitamin B5Vitamin B5 +496.4%
Contains more Vitamin B6Vitamin B6 +1449.3%
Contains more Vitamin B12Vitamin B12 +400%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +544.8%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 ProteinProtein +28.8%
Contains more FatsFats +52.5%
Contains more OtherOther +641.4%
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
0
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +218.1%
~equal in Polyunsaturated fat ~0.184g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna 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 Tuna Orange roughy DV% diff.
Vitamin B3 22.07mg 1.82mg 127%
Vitamin B12 2.35µg 0.47µg 78%
Vitamin B6 1.038mg 0.067mg 75%
Selenium 108.2µg 88.3µg 36%
Phosphorus 333mg 102mg 33%
Choline 77.6mg 14%
Protein 29.15g 22.64g 13%
Cholesterol 47mg 80mg 11%
Vitamin E 0.29mg 1.87mg 11%
Vitamin D 2µg 10%
Potassium 527mg 181mg 10%
Vitamin D 82IU 10%
Vitamin B1 0.134mg 0.045mg 7%
Magnesium 42mg 18mg 6%
Vitamin B2 0.137mg 0.063mg 6%
Vitamin B5 0.334mg 0.056mg 6%
Copper 0.043mg 0.075mg 4%
Iron 0.92mg 1.13mg 3%
Saturated fat 0.205g 0.034g 1%
Folate 2µg 5µg 1%
Monounsaturated fat 0.138g 0.439g 1%
Vitamin K 0.1µg 1.1µg 1%
Calories 130kcal 105kcal 1%
Manganese 0.013mg 0.037mg 1%
Sodium 54mg 69mg 1%
Zinc 0.45mg 0.32mg 1%
Calcium 4mg 11mg 1%
Fats 0.59g 0.9g 0%
Vitamin A 22µg 24µg 0%
Trans fat 0.02g N/A
Polyunsaturated fat 0.175g 0.184g 0%
Tryptophan 0.313mg 0.23mg 0%
Threonine 1.224mg 1.03mg 0%
Isoleucine 1.287mg 1.058mg 0%
Leucine 2.27mg 1.797mg 0%
Lysine 2.565mg 2.092mg 0%
Methionine 0.827mg 0.728mg 0%
Phenylalanine 1.091mg 0.869mg 0%
Valine 1.438mg 1.083mg 0%
Histidine 0.822mg 0.474mg 0%
Omega-3 - EPA 0.015g 0.006g N/A
Omega-3 - DHA 0.105g 0.025g N/A
Omega-3 - DPA 0.005g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.069g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
86%
Tuna
15%
Orange roughy
Minerals Daily Need Coverage Score
88%
Tuna
65%
Orange roughy

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Saturated fat?
Orange roughy
Orange roughy is lower in Saturated fat (difference - 0.171g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.