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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 CalciumCalcium +200%
Contains more PotassiumPotassium +124.3%
Contains more CopperCopper +22.7%
Contains more ZincZinc +296.9%
Contains more PhosphorusPhosphorus +239.2%
Contains more ManganeseManganese +132.4%
Contains more IronIron +140.4%
Contains more SeleniumSelenium +445.1%
~equal in Sodium ~69mg

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.
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 AVitamin A +62.5%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B5Vitamin B5 +1444.6%
Contains more Vitamin B6Vitamin B6 +416.4%
Contains more Vitamin B12Vitamin B12 +104.3%
Contains more FolateFolate +240%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Orange roughy DV% diff.
Selenium 16.2µg 88.3µg 131%
Phosphorus 346mg 102mg 35%
Vitamin B6 0.346mg 0.067mg 21%
Vitamin B12 0.96µg 0.47µg 20%
Polyunsaturated fat 2.755g 0.184g 17%
Vitamin B5 0.865mg 0.056mg 16%
Vitamin B3 3.846mg 1.82mg 13%
Vitamin E 1.87mg 12%
Vitamin B1 0.171mg 0.045mg 11%
Fats 7.51g 0.9g 10%
Zinc 1.27mg 0.32mg 9%
Iron 0.47mg 1.13mg 8%
Potassium 406mg 181mg 7%
Vitamin B2 0.154mg 0.063mg 7%
Magnesium 42mg 18mg 6%
Saturated fat 1.162g 0.034g 5%
Monounsaturated fat 2.559g 0.439g 5%
Protein 24.47g 22.64g 4%
Folate 17µg 5µg 3%
Calories 172kcal 105kcal 3%
Manganese 0.086mg 0.037mg 2%
Vitamin A 39µg 24µg 2%
Copper 0.092mg 0.075mg 2%
Calcium 33mg 11mg 2%
Vitamin K 1.1µg 1%
Cholesterol 77mg 80mg 1%
Sodium 65mg 69mg 0%
Tryptophan 0.274mg 0.23mg 0%
Threonine 1.073mg 1.03mg 0%
Isoleucine 1.128mg 1.058mg 0%
Leucine 1.989mg 1.797mg 0%
Lysine 2.248mg 2.092mg 0%
Methionine 0.724mg 0.728mg 0%
Phenylalanine 0.955mg 0.869mg 0%
Valine 1.261mg 1.083mg 0%
Histidine 0.721mg 0.474mg 0%
Omega-3 - EPA 0.406g 0.006g N/A
Omega-3 - DHA 1.206g 0.025g N/A
Omega-3 - DPA 0.209g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +734.4%
Contains more OtherOther +223.9%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 +482.9%
Contains more Poly. FatPolyunsaturated fat +1397.3%
Contains less Sat. FatSaturated fat -97.1%

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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.