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  6. Tuna vs. Orange roughy

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 B12, Vitamin B6, Selenium, Phosphorus, Potassium, Vitamin B1, and Magnesium, while Orange roughy has more Vitamin E.
  • Tuna covers your daily need of 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
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.
Tuna
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
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% 3.9% 5.8% 60% 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% 4.8% 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 AVitamin A +23.1%
Contains more Vitamin EVitamin E +544.8%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
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
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 Opinion
Calories 130kcal 105kcal Tuna
Protein 29.15g 22.64g Tuna
Fats 0.59g 0.9g Orange roughy
Cholesterol 47mg 80mg Tuna
Vitamin D 82IU Tuna
Magnesium 42mg 18mg Tuna
Calcium 4mg 11mg Orange roughy
Potassium 527mg 181mg Tuna
Iron 0.92mg 1.13mg Orange roughy
Copper 0.043mg 0.075mg Orange roughy
Zinc 0.45mg 0.32mg Tuna
Phosphorus 333mg 102mg Tuna
Sodium 54mg 69mg Tuna
Vitamin A 65IU 80IU Orange roughy
Vitamin A 22µg 24µg Orange roughy
Vitamin E 0.29mg 1.87mg Orange roughy
Vitamin D 2µg Tuna
Manganese 0.013mg 0.037mg Orange roughy
Selenium 108.2µg 88.3µg Tuna
Vitamin B1 0.134mg 0.045mg Tuna
Vitamin B2 0.137mg 0.063mg Tuna
Vitamin B3 22.07mg 1.82mg Tuna
Vitamin B5 0.334mg 0.056mg Tuna
Vitamin B6 1.038mg 0.067mg Tuna
Vitamin B12 2.35µg 0.47µg Tuna
Vitamin K 0.1µg 1.1µg Orange roughy
Folate 2µg 5µg Orange roughy
Trans Fat 0.02g Orange roughy
Choline 77.6mg Tuna
Saturated Fat 0.205g 0.034g Orange roughy
Monounsaturated Fat 0.138g 0.439g Orange roughy
Polyunsaturated fat 0.175g 0.184g Orange roughy
Tryptophan 0.313mg 0.23mg Tuna
Threonine 1.224mg 1.03mg Tuna
Isoleucine 1.287mg 1.058mg Tuna
Leucine 2.27mg 1.797mg Tuna
Lysine 2.565mg 2.092mg Tuna
Methionine 0.827mg 0.728mg Tuna
Phenylalanine 1.091mg 0.869mg Tuna
Valine 1.438mg 1.083mg Tuna
Histidine 0.822mg 0.474mg Tuna
Omega-3 - EPA 0.015g 0.006g Tuna
Omega-3 - DHA 0.105g 0.025g Tuna
Omega-3 - DPA 0.005g 0.001g Tuna
Omega-6 - Eicosadienoic acid 0.002g 0.069g Orange roughy

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
88%
Tuna
14%
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.