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Orange vs. Fish oil — In-Depth Nutrition Comparison

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Significant differences between oranges and fish oil

  • Oranges are richer in vitamin C, fiber, folate, vitamin B1, and potassium, while fish oil is higher in polyunsaturated fat.
  • Fish oil covers your daily cholesterol needs 255% more than oranges.
  • Oranges are lower in saturated fat.
  • Oranges have a higher glycemic index (45) than fish oil (0).

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Fish oil, herring.

Infographic

Orange vs Fish oil 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.
Orange
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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.
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +83233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +245830.4%
Contains more Poly. FatPolyunsaturated fat +62316%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Fish oil
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Orange Fish oil DV% diff.
Cholesterol 0mg 766mg 255%
Fats 0.12g 100g 154%
Monounsaturated fat 0.023g 56.564g 141%
Polyunsaturated fat 0.025g 15.604g 104%
Saturated fat 0.015g 21.29g 97%
Vitamin C 53.2mg 0mg 59%
Calories 47kcal 902kcal 43%
Fiber 2.4g 0g 10%
Folate 30µg 0µg 8%
Vitamin B1 0.087mg 0mg 7%
Potassium 181mg 0mg 5%
Copper 0.045mg 0mg 5%
Vitamin B6 0.06mg 0mg 5%
Vitamin B5 0.25mg 0mg 5%
Carbs 11.75g 0g 4%
Calcium 40mg 0mg 4%
Vitamin B2 0.04mg 0mg 3%
Magnesium 10mg 0mg 2%
Protein 0.94g 0g 2%
Vitamin B3 0.282mg 0mg 2%
Phosphorus 14mg 0mg 2%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Selenium 0.5µg 0µg 1%
Vitamin A 11µg 0µg 1%
Zinc 0.07mg 0mg 1%
Manganese 0.025mg 0mg 1%
Iron 0.1mg 0mg 1%
Net carbs 9.35g 0g N/A
Sugar 9.35g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%
Omega-3 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - DPA 0g 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Orange
0%
Fish oil
Minerals Daily Need Coverage Score
7%
Orange
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 21.275g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $4.6)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 45)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.