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  6. Sardines vs. Orange roughy

Sardines vs. Orange roughy — In-Depth Nutrition Comparison

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Significant differences between sardines and orange roughy

  • Sardines have more vitamin B12, phosphorus, calcium, iron, vitamin B3, vitamin B2, copper, and vitamin B5; however, orange roughy is richer in selenium.
  • Sardines cover your daily vitamin B12 needs 353% more than orange roughy.
  • Orange roughy has 35 times less calcium than sardines. Sardines have 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

Sardines vs Orange roughy 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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
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.
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 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin AVitamin A +33.3%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.87mg

All nutrients comparison - raw data values

Nutrient Sardines Orange roughy DV% diff.
Vitamin B12 8.94µg 0.47µg 353%
Selenium 52.7µg 88.3µg 65%
Phosphorus 490mg 102mg 55%
Calcium 382mg 11mg 37%
Polyunsaturated fat 5.148g 0.184g 33%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Iron 2.92mg 1.13mg 22%
Vitamin B3 5.245mg 1.82mg 21%
Cholesterol 142mg 80mg 21%
Fats 11.45g 0.9g 16%
Choline 75mg 14%
Vitamin B2 0.227mg 0.063mg 13%
Vitamin B5 0.642mg 0.056mg 12%
Copper 0.186mg 0.075mg 12%
Sodium 307mg 69mg 10%
Monounsaturated fat 3.869g 0.439g 9%
Zinc 1.31mg 0.32mg 9%
Vitamin B6 0.167mg 0.067mg 8%
Saturated fat 1.528g 0.034g 7%
Potassium 397mg 181mg 6%
Calories 208kcal 105kcal 5%
Magnesium 39mg 18mg 5%
Protein 24.62g 22.64g 4%
Vitamin B1 0.08mg 0.045mg 3%
Manganese 0.108mg 0.037mg 3%
Vitamin K 2.6µg 1.1µg 1%
Folate 10µg 5µg 1%
Vitamin E 2.04mg 1.87mg 1%
Vitamin A 32µg 24µg 1%
Tryptophan 0.276mg 0.23mg 0%
Threonine 1.079mg 1.03mg 0%
Isoleucine 1.134mg 1.058mg 0%
Leucine 2.001mg 1.797mg 0%
Lysine 2.26mg 2.092mg 0%
Methionine 0.729mg 0.728mg 0%
Phenylalanine 0.961mg 0.869mg 0%
Valine 1.268mg 1.083mg 0%
Histidine 0.725mg 0.474mg 0%
Omega-3 - EPA 0.473g 0.006g N/A
Omega-3 - DHA 0.509g 0.025g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

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
23% 67% 9%
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
5% 67% 28%
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%

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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. Sardines - 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.