Sardine vs. Oregano — In-Depth Nutrition Comparison
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A recap on differences between Sardine and Oregano
- Sardine is higher in Vitamin B12, and Selenium, yet Oregano is higher in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, and Folate.
- Oregano covers your daily Vitamin K needs 516% more than Sardine.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Spices, oregano, dried.
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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.
Contains
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Phosphorus
+231.1%
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Selenium
+1071.1%
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Calcium
+318.1%
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Iron
+1160.3%
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Magnesium
+592.3%
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Potassium
+217.4%
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Sodium
-91.9%
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Zinc
+105.3%
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Copper
+240.3%
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Manganese
+4520.4%
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Phosphorus
+231.1%
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Selenium
+1071.1%
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Calcium
+318.1%
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Iron
+1160.3%
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Magnesium
+592.3%
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Potassium
+217.4%
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Sodium
-91.9%
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Zinc
+105.3%
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Copper
+240.3%
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Manganese
+4520.4%
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.
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Vitamin D
+∞%
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Vitamin B3
+13%
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Vitamin B12
+∞%
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Vitamin A
+1475%
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Vitamin E
+795.1%
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Vitamin C
+∞%
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Vitamin B1
+121.3%
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Vitamin B2
+132.6%
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Vitamin B5
+43.5%
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Vitamin B6
+525.1%
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Folate
+2270%
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Vitamin K
+23811.5%
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Vitamin D
+∞%
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Vitamin B3
+13%
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Vitamin B12
+∞%
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Vitamin A
+1475%
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Vitamin E
+795.1%
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Vitamin C
+∞%
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Vitamin B1
+121.3%
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Vitamin B2
+132.6%
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Vitamin B5
+43.5%
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Vitamin B6
+525.1%
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Folate
+2270%
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Vitamin K
+23811.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+173.6%
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Fats
+167.5%
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Water
+500.3%
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Carbs
+∞%
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Other
+82.2%
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Protein
+173.6%
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Fats
+167.5%
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Water
+500.3%
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Carbs
+∞%
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Other
+82.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+440.4%
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Polyunsaturated fat
+276%
Equal in Saturated Fat - 1.551
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Monounsaturated Fat
+440.4%
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Polyunsaturated fat
+276%
Equal in Saturated Fat - 1.551
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 26.42g |
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| Protein | 24.62g | 9g |
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| Fats | 11.45g | 4.28g |
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| Carbs | 0g | 68.92g |
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| Calories | 208kcal | 265kcal |
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| Fructose | 1.13g |
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| Sugar | 0g | 4.09g |
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| Fiber | 0g | 42.5g |
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| Calcium | 382mg | 1597mg |
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| Iron | 2.92mg | 36.8mg |
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| Magnesium | 39mg | 270mg |
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| Phosphorus | 490mg | 148mg |
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| Potassium | 397mg | 1260mg |
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| Sodium | 307mg | 25mg |
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| Zinc | 1.31mg | 2.69mg |
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| Copper | 0.186mg | 0.633mg |
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| Manganese | 0.108mg | 4.99mg |
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| Selenium | 52.7µg | 4.5µg |
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| Vitamin A | 108IU | 1701IU |
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| Vitamin A RAE | 32µg | 85µg |
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| Vitamin E | 2.04mg | 18.26mg |
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| Vitamin D | 193IU | 0IU |
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| Vitamin D | 4.8µg | 0µg |
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| Vitamin C | 0mg | 2.3mg |
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| Vitamin B1 | 0.08mg | 0.177mg |
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| Vitamin B2 | 0.227mg | 0.528mg |
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| Vitamin B3 | 5.245mg | 4.64mg |
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| Vitamin B5 | 0.642mg | 0.921mg |
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| Vitamin B6 | 0.167mg | 1.044mg |
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| Folate | 10µg | 237µg |
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| Vitamin B12 | 8.94µg | 0µg |
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| Vitamin K | 2.6µg | 621.7µg |
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| Tryptophan | 0.276mg | 0.203mg |
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| Threonine | 1.079mg | 0.322mg |
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| Isoleucine | 1.134mg | 0.441mg |
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| Leucine | 2.001mg | 0.78mg |
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| Lysine | 2.26mg | 0.5mg |
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| Methionine | 0.729mg | 0.127mg |
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| Phenylalanine | 0.961mg | 0.449mg |
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| Valine | 1.268mg | 0.585mg |
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| Histidine | 0.725mg | 0.144mg |
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| Cholesterol | 142mg | 0mg |
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| Saturated Fat | 1.528g | 1.551g |
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| Omega-3 - DHA | 0.509g | 0g |
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| Omega-3 - EPA | 0.473g | 0g |
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| Monounsaturated Fat | 3.869g | 0.716g |
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| Polyunsaturated fat | 5.148g | 1.369g |
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| Omega-3 - ALA | 0.621g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
131%
230%
Minerals Daily Need Coverage Score
94%
319%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Oregano contains less Sodium (difference - 282mg)
Which food is lower in Cholesterol?
Oregano is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Oregano is cheaper (difference - $2.4)
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano is relatively richer in vitamins