Sardine vs. Orange roughy — In-Depth Nutrition Comparison
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Significant differences between Sardine and Orange roughy
- Sardine has more Vitamin B12, Phosphorus, Calcium, Iron, Vitamin B3, Vitamin B2, Copper, and Vitamin B5, however, Orange roughy is richer in Selenium.
- Sardine covers your daily Vitamin B12 needs 353% more than Orange roughy.
- Orange roughy has 35 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Orange roughy has 11mg.
- Orange roughy contains less Cholesterol.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, roughy, orange, cooked, dry heat.
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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 more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +3372.7% |
| Contains more PotassiumPotassium | +119.3% |
| Contains more IronIron | +158.4% |
| Contains more CopperCopper | +148% |
| Contains more ZincZinc | +309.4% |
| Contains more PhosphorusPhosphorus | +380.4% |
| Contains more ManganeseManganese | +191.9% |
| Contains less SodiumSodium | -77.5% |
| Contains more SeleniumSelenium | +67.6% |
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.
| Contains more Vitamin AVitamin A | +35% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +77.8% |
| Contains more Vitamin B2Vitamin B2 | +260.3% |
| Contains more Vitamin B3Vitamin B3 | +188.2% |
| Contains more Vitamin B5Vitamin B5 | +1046.4% |
| Contains more Vitamin B6Vitamin B6 | +149.3% |
| Contains more Vitamin B12Vitamin B12 | +1802.1% |
| Contains more Vitamin KVitamin K | +136.4% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
| Contains more FatsFats | +1172.2% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +119.7% |
~equal in
Protein
~22.64g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.528 g
Monounsaturated Fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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 | +781.3% |
| Contains more Poly. FatPolyunsaturated fat | +2697.8% |
| Contains less Sat. FatSaturated Fat | -97.8% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 208kcal | 105kcal |
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| Protein | 24.62g | 22.64g |
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| Fats | 11.45g | 0.9g |
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| Cholesterol | 142mg | 80mg |
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| Vitamin D | 193IU |
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| Magnesium | 39mg | 18mg |
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| Calcium | 382mg | 11mg |
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| Potassium | 397mg | 181mg |
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| Iron | 2.92mg | 1.13mg |
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| Copper | 0.186mg | 0.075mg |
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| Zinc | 1.31mg | 0.32mg |
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| Phosphorus | 490mg | 102mg |
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| Sodium | 307mg | 69mg |
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| Vitamin A | 108IU | 80IU |
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| Vitamin A | 32µg | 24µg |
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| Vitamin E | 2.04mg | 1.87mg |
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| Vitamin D | 4.8µg |
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| Manganese | 0.108mg | 0.037mg |
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| Selenium | 52.7µg | 88.3µg |
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| Vitamin B1 | 0.08mg | 0.045mg |
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| Vitamin B2 | 0.227mg | 0.063mg |
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| Vitamin B3 | 5.245mg | 1.82mg |
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| Vitamin B5 | 0.642mg | 0.056mg |
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| Vitamin B6 | 0.167mg | 0.067mg |
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| Vitamin B12 | 8.94µg | 0.47µg |
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| Vitamin K | 2.6µg | 1.1µg |
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| Folate | 10µg | 5µg |
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| Choline | 75mg |
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| Saturated Fat | 1.528g | 0.034g |
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| Monounsaturated Fat | 3.869g | 0.439g |
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| Polyunsaturated fat | 5.148g | 0.184g |
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| Tryptophan | 0.276mg | 0.23mg |
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| Threonine | 1.079mg | 1.03mg |
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| Isoleucine | 1.134mg | 1.058mg |
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| Leucine | 2.001mg | 1.797mg |
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| Lysine | 2.26mg | 2.092mg |
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| Methionine | 0.729mg | 0.728mg |
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| Phenylalanine | 0.961mg | 0.869mg |
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| Valine | 1.268mg | 1.083mg |
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| Histidine | 0.725mg | 0.474mg |
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| Omega-3 - EPA | 0.473g | 0.006g |
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| Omega-3 - DHA | 0.509g | 0.025g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.069g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
124%
14%
Minerals Daily Need Coverage Score
94%
65%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange roughy is lower in Cholesterol (difference - 62mg)
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 238mg)
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 1.494g)
Which food is cheaper?
Orange roughy is cheaper (difference - $7)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)