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  6. Orange juice vs. Sardines

Orange juice vs. Sardines — In-Depth Nutrition Comparison

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The main differences between orange juice and sardines

  • Orange juice is richer in vitamin C, yet sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, vitamin B3, and copper.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have 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 Sardines 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.
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%
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%

All nutrients comparison - raw data values

Nutrient Orange juice Sardines 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

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%

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