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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.

Infographic

Sardine vs Orange roughy infographic
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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 Calcium +3372.7%
Contains more Iron +158.4%
Contains more Magnesium +116.7%
Contains more Phosphorus +380.4%
Contains more Potassium +119.3%
Contains more Zinc +309.4%
Contains more Copper +148%
Contains more Manganese +191.9%
Contains less Sodium -77.5%
Contains more Selenium +67.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +3372.7%
Contains more Iron +158.4%
Contains more Magnesium +116.7%
Contains more Phosphorus +380.4%
Contains more Potassium +119.3%
Contains more Zinc +309.4%
Contains more Copper +148%
Contains more Manganese +191.9%
Contains less Sodium -77.5%
Contains more Selenium +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.
Sardine
12
:
Contains more Vitamin A +35%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +1046.4%
Contains more Vitamin B6 +149.3%
Contains more Folate +100%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +136.4%
Equal in Vitamin E - 1.87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 0% 3%
Contains more Vitamin A +35%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +1046.4%
Contains more Vitamin B6 +149.3%
Contains more Folate +100%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +136.4%
Equal in Vitamin E - 1.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1172.2%
Contains more Water +12.3%
Contains more Other +119.7%
Equal in Protein - 22.64
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 Fats +1172.2%
Contains more Water +12.3%
Contains more Other +119.7%
Equal in Protein - 22.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +781.3%
Contains more Polyunsaturated fat +2697.8%
Contains less Saturated Fat -97.8%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +781.3%
Contains more Polyunsaturated fat +2697.8%
Contains less Saturated 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.
Sardine Orange roughy
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Orange roughy Opinion
Protein 24.62g 22.64g Sardine
Fats 11.45g 0.9g Sardine
Calories 208kcal 105kcal Sardine
Calcium 382mg 11mg Sardine
Iron 2.92mg 1.13mg Sardine
Magnesium 39mg 18mg Sardine
Phosphorus 490mg 102mg Sardine
Potassium 397mg 181mg Sardine
Sodium 307mg 69mg Orange roughy
Zinc 1.31mg 0.32mg Sardine
Copper 0.186mg 0.075mg Sardine
Manganese 0.108mg 0.037mg Sardine
Selenium 52.7µg 88.3µg Orange roughy
Vitamin A 108IU 80IU Sardine
Vitamin A RAE 32µg 24µg Sardine
Vitamin E 2.04mg 1.87mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.045mg Sardine
Vitamin B2 0.227mg 0.063mg Sardine
Vitamin B3 5.245mg 1.82mg Sardine
Vitamin B5 0.642mg 0.056mg Sardine
Vitamin B6 0.167mg 0.067mg Sardine
Folate 10µg 5µg Sardine
Vitamin B12 8.94µg 0.47µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg 1.1µg Sardine
Tryptophan 0.276mg 0.23mg Sardine
Threonine 1.079mg 1.03mg Sardine
Isoleucine 1.134mg 1.058mg Sardine
Leucine 2.001mg 1.797mg Sardine
Lysine 2.26mg 2.092mg Sardine
Methionine 0.729mg 0.728mg Sardine
Phenylalanine 0.961mg 0.869mg Sardine
Valine 1.268mg 1.083mg Sardine
Histidine 0.725mg 0.474mg Sardine
Cholesterol 142mg 80mg Orange roughy
Saturated Fat 1.528g 0.034g Orange roughy
Omega-3 - DHA 0.509g 0.025g Sardine
Omega-3 - EPA 0.473g 0.006g Sardine
Omega-3 - DPA 0g 0.001g Orange roughy
Monounsaturated Fat 3.869g 0.439g Sardine
Polyunsaturated fat 5.148g 0.184g Sardine
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Orange roughy
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Sardine
14%
Orange roughy
Minerals Daily Need Coverage Score
94%
Sardine
65%
Orange roughy

Comparison summary

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 contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 238mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.494g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 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.