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  6. Orange roughy vs. Sardines

Orange roughy vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between orange roughy and sardines

  • Orange roughy has more selenium; however, sardines are richer in vitamin B12, phosphorus, calcium, iron, vitamin B3, vitamin B2, copper, and vitamin B5.
  • Sardines cover your daily vitamin B12 needs 353% more than orange roughy.
  • Sardines have 2 times less selenium than orange roughy. Orange roughy has 88.3µg of selenium, while sardines have 52.7µg.
  • Orange roughy contains less cholesterol.

Specific food types used in this comparison are Fish, roughy, orange, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Orange roughy vs Sardines 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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
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 -77.5%
Contains more SeleniumSelenium +67.6%
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%

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% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
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 AVitamin A +33.3%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~2.04mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 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 WaterWater +12.3%
Contains more OtherOther +119.7%
Contains more FatsFats +1172.2%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 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 -97.8%
Contains more Mono. FatMonounsaturated fat +781.3%
Contains more Poly. FatPolyunsaturated fat +2697.8%

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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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.