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  6. Perch vs. Orange roughy raw

Perch vs. Orange roughy raw — In-Depth Nutrition Comparison

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The main differences between perch and orange roughy raw

  • Perch has more vitamin B12, manganese, phosphorus, protein, vitamin B5, copper, zinc, and calcium; however, orange roughy raw has more selenium.
  • Daily need coverage for selenium for orange roughy raw is 92% higher.
  • Orange roughy raw has 18 times less manganese than perch. Perch has 0.9mg of manganese, while orange roughy raw has 0.05mg.
  • Orange roughy raw is lower in cholesterol.

Food types used in this article are Fish, perch, mixed species, cooked, dry heat and Fish, roughy, orange, raw.

Infographic

Perch vs Orange roughy raw 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.
Perch
Perch
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 2.7% 15% 38% 25% 6.3% 46% 9.4% 6.5% 364%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +106%
Contains more IronIron +14.9%
Contains more CopperCopper +156%
Contains more ZincZinc +521.7%
Contains more PhosphorusPhosphorus +140.2%
Contains more ManganeseManganese +1700%
Contains more SeleniumSelenium +314.3%
~equal in Sodium ~72mg

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.
Perch
Perch
7
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 5.7% 0% 3.3% 0% 20% 28% 36% 52% 32% 275% 0% 4.5%
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% 7% 24% 7.8% 10% 29% 3.1% 12% 48% 1.8% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B5Vitamin B5 +1605.9%
Contains more Vitamin B6Vitamin B6 +169.2%
Contains more Vitamin B12Vitamin B12 +478.9%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Perch Orange roughy raw DV% diff.
Selenium 16.1µg 66.7µg 92%
Vitamin B12 2.2µg 0.38µg 76%
Manganese 0.9mg 0.05mg 37%
Phosphorus 257mg 107mg 21%
Cholesterol 115mg 60mg 18%
Protein 24.86g 16.41g 17%
Vitamin B5 0.87mg 0.051mg 16%
Copper 0.192mg 0.075mg 13%
Zinc 1.43mg 0.23mg 11%
Calcium 102mg 9mg 9%
Vitamin E 1.2mg 8%
Vitamin B6 0.14mg 0.052mg 7%
Vitamin B2 0.12mg 0.045mg 6%
Magnesium 38mg 17mg 5%
Potassium 344mg 167mg 5%
Folate 6µg 26µg 5%
Vitamin B1 0.08mg 0.031mg 4%
Calories 117kcal 76kcal 2%
Vitamin C 1.7mg 0mg 2%
Iron 1.16mg 1.01mg 2%
Vitamin B3 1.9mg 1.53mg 2%
Polyunsaturated fat 0.472g 0.109g 2%
Fats 1.18g 0.7g 1%
Vitamin A 10µg 21µg 1%
Vitamin K 0.7µg 1%
Saturated fat 0.237g 0.015g 1%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 47kcal 46kcal N/A
Weight per 100 calories 85g 132g N/A
Sodium 79mg 72mg 0%
Monounsaturated fat 0.195g 0.239g 0%
Tryptophan 0.278mg 0.184mg 0%
Threonine 1.09mg 0.74mg 0%
Isoleucine 1.145mg 0.767mg 0%
Leucine 2.02mg 1.293mg 0%
Lysine 2.283mg 1.49mg 0%
Methionine 0.736mg 0.526mg 0%
Phenylalanine 0.97mg 0.626mg 0%
Valine 1.281mg 0.789mg 0%
Histidine 0.732mg 0.338mg 0%
Omega-3 (EPA) 0.101g 0.004g N/A
Omega-3 (DHA) 0.223g 0.015g N/A
Omega-3 (ALA) 0.003g 0%
Omega-3 (DPA) 0.036g 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.037g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
16% 76% 7%
Protein: 16.41 g
Fats: 0.7 g
Carbs: 0 g
Water: 75.67 g
Other: 7.22 g
Contains more ProteinProtein +51.5%
Contains more FatsFats +68.6%
~equal in Carbs ~0g
~equal in Water ~75.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
4% 66% 30%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Poly. FatPolyunsaturated fat +333%
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +22.6%

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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Orange roughy raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175133/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.