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  6. Orange juice vs. Sardine

Orange juice vs. Sardine — In-Depth Nutrition Comparison

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The main differences between orange juice and sardine

  • Orange juice is richer in vitamin C, yet sardine is richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, vitamin B3, and copper.
  • 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 Orange juice, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Orange juice vs Sardine 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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%
Contains less SodiumSodium -99.7%
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%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more FolateFolate +200%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Sardine
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
20%
Orange juice
119%
Sardine
Minerals Daily Need Coverage Score
6%
Orange juice
94%
Sardine

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