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  6. Sardine vs. Orange juice

Sardine vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between sardine and orange juice

  • Sardine is richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, vitamin B3, and copper, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin B12 for sardine is 373% higher.
  • Sardine has a lower glycemic index than orange juice.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Orange juice, raw.

Infographic

Sardine vs Orange juice 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +254.5%
Contains more CalciumCalcium +3372.7%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +1360%
Contains more CopperCopper +322.7%
Contains more ZincZinc +2520%
Contains more PhosphorusPhosphorus +2782.4%
Contains more ManganeseManganese +671.4%
Contains more SeleniumSelenium +52600%
Contains less SodiumSodium -99.7%

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.
Sardine
Sardine
10
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +656.7%
Contains more Vitamin B3Vitamin B3 +1211.3%
Contains more Vitamin B5Vitamin B5 +237.9%
Contains more Vitamin B6Vitamin B6 +317.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +1109.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more FolateFolate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3417.1%
Contains more FatsFats +5625%
Contains more OtherOther +980%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +10647.2%
Contains more Poly. FatPolyunsaturated fat +12770%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Orange juice DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.1µg 96%
Phosphorus 490mg 17mg 68%
Vitamin C 0mg 50mg 56%
Protein 24.62g 0.7g 48%
Cholesterol 142mg 0mg 47%
Calcium 382mg 11mg 37%
Iron 2.92mg 0.2mg 34%
Polyunsaturated fat 5.148g 0.04g 34%
Vitamin B3 5.245mg 0.4mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.2g 17%
Copper 0.186mg 0.044mg 16%
Vitamin B2 0.227mg 0.03mg 15%
Choline 75mg 6.2mg 13%
Sodium 307mg 1mg 13%
Vitamin E 2.04mg 0.04mg 13%
Zinc 1.31mg 0.05mg 11%
Vitamin B6 0.167mg 0.04mg 10%
Monounsaturated fat 3.869g 0.036g 10%
Vitamin B5 0.642mg 0.19mg 9%
Calories 208kcal 45kcal 8%
Saturated fat 1.528g 0.024g 7%
Magnesium 39mg 11mg 7%
Potassium 397mg 200mg 6%
Folate 10µg 30µg 5%
Manganese 0.108mg 0.014mg 4%
Carbs 0g 10.4g 3%
Vitamin A 32µg 10µg 2%
Vitamin K 2.6µg 0.1µg 2%
Vitamin B1 0.08mg 0.09mg 1%
Fiber 0g 0.2g 1%
Net carbs 0g 10.2g N/A
Sugar 0g 8.4g N/A
Tryptophan 0.276mg 0.002mg 0%
Threonine 1.079mg 0.008mg 0%
Isoleucine 1.134mg 0.008mg 0%
Leucine 2.001mg 0.013mg 0%
Lysine 2.26mg 0.009mg 0%
Methionine 0.729mg 0.003mg 0%
Phenylalanine 0.961mg 0.009mg 0%
Valine 1.268mg 0.011mg 0%
Histidine 0.725mg 0.003mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
119%
Sardine
20%
Orange juice
Minerals Daily Need Coverage Score
94%
Sardine
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 8.4g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 1.504g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.