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  6. Whitefish vs. Orange roughy

Whitefish vs. Orange roughy — In-Depth Nutrition Comparison

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A recap on differences between Whitefish and Orange roughy

  • Whitefish has more Phosphorus, Vitamin B6, Vitamin B12, Vitamin B5, Vitamin B3, Vitamin B1, Zinc, and Vitamin B2, however, Orange roughy is higher in Selenium, and Iron.
  • Orange roughy covers your daily Selenium needs 131% more than Whitefish.
  • Orange roughy contains 15 times less Vitamin B5 than Whitefish. Whitefish contains 0.865mg of Vitamin B5, while Orange roughy contains 0.056mg.

Food varieties used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Whitefish 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.
Whitefish
Whitefish
8
:
2
Orange roughy
Orange roughy
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Phosphorus +239.2%
Contains more Potassium +124.3%
Contains more Zinc +296.9%
Contains more Copper +22.7%
Contains more Manganese +132.4%
Contains more Iron +140.4%
Contains more Selenium +445.1%
Equal in Sodium - 69
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
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 +200%
Contains more Magnesium +133.3%
Contains more Phosphorus +239.2%
Contains more Potassium +124.3%
Contains more Zinc +296.9%
Contains more Copper +22.7%
Contains more Manganese +132.4%
Contains more Iron +140.4%
Contains more Selenium +445.1%
Equal in Sodium - 69

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.
Whitefish
Whitefish
8
:
2
Orange roughy
Orange roughy
Contains more Vitamin A +63.8%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +240%
Contains more Vitamin B12 +104.3%
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
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 A +63.8%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +240%
Contains more Vitamin B12 +104.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whitefish
Whitefish
2
:
2
Orange roughy
Orange roughy
Contains more Fats +734.4%
Contains more Other +223.9%
Equal in Protein - 22.64
Equal in Water - 66.97
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 Fats +734.4%
Contains more Other +223.9%
Equal in Protein - 22.64
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whitefish
Whitefish
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +482.9%
Contains more Polyunsaturated fat +1397.3%
Contains less Saturated Fat -97.1%
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 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 +482.9%
Contains more Polyunsaturated fat +1397.3%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whitefish Orange roughy Opinion
Protein 24.47g 22.64g Whitefish
Fats 7.51g 0.9g Whitefish
Calories 172kcal 105kcal Whitefish
Calcium 33mg 11mg Whitefish
Iron 0.47mg 1.13mg Orange roughy
Magnesium 42mg 18mg Whitefish
Phosphorus 346mg 102mg Whitefish
Potassium 406mg 181mg Whitefish
Sodium 65mg 69mg Whitefish
Zinc 1.27mg 0.32mg Whitefish
Copper 0.092mg 0.075mg Whitefish
Manganese 0.086mg 0.037mg Whitefish
Selenium 16.2µg 88.3µg Orange roughy
Vitamin A 131IU 80IU Whitefish
Vitamin A RAE 39µg 24µg Whitefish
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.171mg 0.045mg Whitefish
Vitamin B2 0.154mg 0.063mg Whitefish
Vitamin B3 3.846mg 1.82mg Whitefish
Vitamin B5 0.865mg 0.056mg Whitefish
Vitamin B6 0.346mg 0.067mg Whitefish
Folate 17µg 5µg Whitefish
Vitamin B12 0.96µg 0.47µg Whitefish
Vitamin K 1.1µg Orange roughy
Tryptophan 0.274mg 0.23mg Whitefish
Threonine 1.073mg 1.03mg Whitefish
Isoleucine 1.128mg 1.058mg Whitefish
Leucine 1.989mg 1.797mg Whitefish
Lysine 2.248mg 2.092mg Whitefish
Methionine 0.724mg 0.728mg Orange roughy
Phenylalanine 0.955mg 0.869mg Whitefish
Valine 1.261mg 1.083mg Whitefish
Histidine 0.721mg 0.474mg Whitefish
Cholesterol 77mg 80mg Whitefish
Saturated Fat 1.162g 0.034g Orange roughy
Omega-3 - DHA 1.206g 0.025g Whitefish
Omega-3 - EPA 0.406g 0.006g Whitefish
Omega-3 - DPA 0.209g 0.001g Whitefish
Monounsaturated Fat 2.559g 0.439g Whitefish
Polyunsaturated fat 2.755g 0.184g Whitefish
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish 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
35%
Whitefish
16%
Orange roughy
Minerals Daily Need Coverage Score
41%
Whitefish
65%
Orange roughy

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 3mg)
Which food is richer in minerals?
Whitefish
Whitefish is relatively richer in minerals
Which food is richer in vitamins?
Whitefish
Whitefish is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.128g)
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 ($)

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.