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  6. Whiting vs. Orange roughy

Whiting vs. Orange roughy — In-Depth Nutrition Comparison

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A recap on the differences between whiting and orange roughy

  • Whiting has more vitamin B12, phosphorus, vitamin B6, potassium, and calcium; however, orange roughy is higher in selenium, vitamin E, and iron.
  • Whiting covers your daily vitamin B12 needs 89% more than orange roughy.
  • Orange roughy contains 6 times less calcium than whiting. Whiting contains 62mg of calcium, while orange roughy contains 11mg.

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

Infographic

Whiting vs Orange roughy infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 +50%
Contains more CalciumCalcium +463.6%
Contains more PotassiumPotassium +139.8%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +179.4%
Contains more ManganeseManganese +251.4%
Contains more IronIron +169%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -47.7%
Contains more SeleniumSelenium +114.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 8% 37% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +58.3%
Contains more Vitamin B1Vitamin B1 +51.1%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +168.7%
Contains more Vitamin B12Vitamin B12 +453.2%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +392.1%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B3 ~1.82mg

All nutrients comparison - raw data values

Nutrient Whiting Orange roughy DV% diff.
Vitamin B12 2.6µg 0.47µg 89%
Selenium 41.1µg 88.3µg 86%
Phosphorus 285mg 102mg 26%
Choline 83.3mg 15%
Vitamin E 0.38mg 1.87mg 10%
Vitamin D* 73 IU 9%
Vitamin D 1.8µg 9%
Iron 0.42mg 1.13mg 9%
Vitamin B6 0.18mg 0.067mg 9%
Potassium 434mg 181mg 7%
Calcium 62mg 11mg 5%
Copper 0.04mg 0.075mg 4%
Manganese 0.13mg 0.037mg 4%
Vitamin B5 0.25mg 0.056mg 4%
Sodium 132mg 69mg 3%
Folate 15µg 5µg 3%
Polyunsaturated fat 0.587g 0.184g 3%
Protein 23.48g 22.64g 2%
Magnesium 27mg 18mg 2%
Zinc 0.53mg 0.32mg 2%
Vitamin A 38µg 24µg 2%
Vitamin B1 0.068mg 0.045mg 2%
Saturated fat 0.4g 0.034g 2%
Calories 116kcal 105kcal 1%
Fats 1.69g 0.9g 1%
Cholesterol 84mg 80mg 1%
Vitamin B3 1.67mg 1.82mg 1%
Vitamin K 0.1µg 1.1µg 1%
Protein per 100 calories 20g 22g N/A
Calories per 10 g protein 49kcal 46kcal N/A
Weight per 100 calories 86g 95g N/A
Vitamin B2 0.06mg 0.063mg 0%
Monounsaturated fat 0.445g 0.439g 0%
Tryptophan 0.263mg 0.23mg 0%
Threonine 1.029mg 1.03mg 0%
Isoleucine 1.082mg 1.058mg 0%
Leucine 1.908mg 1.797mg 0%
Lysine 2.156mg 2.092mg 0%
Methionine 0.695mg 0.728mg 0%
Phenylalanine 0.917mg 0.869mg 0%
Valine 1.21mg 1.083mg 0%
Histidine 0.691mg 0.474mg 0%
Omega-3 (EPA) 0.283g 0.006g N/A
Omega-3 (DHA) 0.235g 0.025g N/A
Omega-3 (DPA) 0.017g 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 +87.8%
Contains more WaterWater +11.6%
~equal in Protein ~22.64g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 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 Poly. FatPolyunsaturated fat +219%
Contains less Sat. FatSaturated fat -91.5%
~equal in Monounsaturated fat ~0.439g

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.