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Sardine vs Oregano - In-Depth Nutrition Comparison

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A recap on differences between Sardine and Oregano

  • Sardine is higher in Selenium, yet Oregano is higher in Vitamin K, Iron, Vitamin B12, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, and Folate.
  • Oregano covers your daily Vitamin K needs 516% more than Sardine.
  • Sardine contains 12 times more Selenium than Oregano. While Sardine contains 52.7µg of Selenium, Oregano contains only 4.5µg.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Spices, oregano, dried.

Infographic

Sardine vs Oregano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +231.1%
Contains more Calcium +318.1%
Contains more Iron +1160.3%
Contains more Magnesium +592.3%
Contains more Potassium +217.4%
Contains less Sodium -91.9%
Contains more Zinc +105.3%
Contains more Copper +240.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Phosphorus +231.1%
Contains more Calcium +318.1%
Contains more Iron +1160.3%
Contains more Magnesium +592.3%
Contains more Potassium +217.4%
Contains less Sodium -91.9%
Contains more Zinc +105.3%
Contains more Copper +240.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin D +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1475%
Contains more Vitamin E +795.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B5 +43.5%
Contains more Vitamin B6 +525.1%
Contains more Folate +2270%
Contains more Vitamin K +23811.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1475%
Contains more Vitamin E +795.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B5 +43.5%
Contains more Vitamin B6 +525.1%
Contains more Folate +2270%
Contains more Vitamin K +23811.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Oregano
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Oregano Opinion
Net carbs 0g 26.42g Oregano
Protein 24.62g 9g Sardine
Fats 11.45g 4.28g Sardine
Carbs 0g 68.92g Oregano
Calories 208kcal 265kcal Oregano
Starch g g
Fructose g 1.13g Oregano
Sugar 0g 4.09g Sardine
Fiber 0g 42.5g Oregano
Calcium 382mg 1597mg Oregano
Iron 2.92mg 36.8mg Oregano
Magnesium 39mg 270mg Oregano
Phosphorus 490mg 148mg Sardine
Potassium 397mg 1260mg Oregano
Sodium 307mg 25mg Oregano
Zinc 1.31mg 2.69mg Oregano
Copper 0.186mg 0.633mg Oregano
Vitamin A 108IU 1701IU Oregano
Vitamin E 2.04mg 18.26mg Oregano
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.08mg 0.177mg Oregano
Vitamin B2 0.227mg 0.528mg Oregano
Vitamin B3 5.245mg 4.64mg Sardine
Vitamin B5 0.642mg 0.921mg Oregano
Vitamin B6 0.167mg 1.044mg Oregano
Folate 10µg 237µg Oregano
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 621.7µg Oregano
Tryptophan 0.276mg 0.203mg Sardine
Threonine 1.079mg 0.322mg Sardine
Isoleucine 1.134mg 0.441mg Sardine
Leucine 2.001mg 0.78mg Sardine
Lysine 2.26mg 0.5mg Sardine
Methionine 0.729mg 0.127mg Sardine
Phenylalanine 0.961mg 0.449mg Sardine
Valine 1.268mg 0.585mg Sardine
Histidine 0.725mg 0.144mg Sardine
Cholesterol 142mg 0mg Oregano
Trans Fat g 0g Sardine
Saturated Fat 1.528g 1.551g Sardine
Monounsaturated Fat 3.869g 0.716g Sardine
Polyunsaturated fat 5.148g 1.369g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
230
Oregano
Mineral Summary Score
79
Sardine
314
Oregano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
54%
Oregano
Carbohydrates
0%
Sardine
69%
Oregano
Fats
53%
Sardine
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 282mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $2.4)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.