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  6. Beef vs. Sardine

Beef vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Beef and Sardine

  • Beef is higher in Vitamin B6, Zinc, and Vitamin B2, yet Sardine is higher in Vitamin B12, Selenium, Calcium, Phosphorus, Vitamin D, and Vitamin E .
  • Sardine covers your daily Vitamin B12 needs 197% more than Beef.
  • Beef contains 4 times more Vitamin B6 than Sardine. While Beef contains 0.669mg of Vitamin B6, Sardine contains only 0.167mg.
  • The amount of Cholesterol in Beef is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Beef 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.
Beef
Beef
3
:
7
Sardine
Sardine
Contains less Sodium -82.4%
Contains more Zinc +182.4%
Contains more Calcium +2838.5%
Contains more Magnesium +178.6%
Contains more Phosphorus +89.2%
Contains more Potassium +12.8%
Contains more Copper +91.8%
Contains more Manganese +1100%
Contains more Selenium +107.5%
Equal in Iron - 2.92
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -82.4%
Contains more Zinc +182.4%
Contains more Calcium +2838.5%
Contains more Magnesium +178.6%
Contains more Phosphorus +89.2%
Contains more Potassium +12.8%
Contains more Copper +91.8%
Contains more Manganese +1100%
Contains more Selenium +107.5%
Equal in Iron - 2.92

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.
Beef
Beef
3
:
8
Sardine
Sardine
Contains more Vitamin B2 +76.2%
Contains more Vitamin B6 +300.6%
Contains more Vitamin A +1700%
Contains more Vitamin E +716%
Contains more Vitamin D +4700%
Contains more Vitamin B5 +33.5%
Contains more Folate +42.9%
Contains more Vitamin B12 +112.4%
Contains more Vitamin K +62.5%
Equal in Vitamin B1 - 0.08
Equal in Vitamin B3 - 5.245
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Sardine
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%
Contains more Vitamin B2 +76.2%
Contains more Vitamin B6 +300.6%
Contains more Vitamin A +1700%
Contains more Vitamin E +716%
Contains more Vitamin D +4700%
Contains more Vitamin B5 +33.5%
Contains more Folate +42.9%
Contains more Vitamin B12 +112.4%
Contains more Vitamin K +62.5%
Equal in Vitamin B1 - 0.08
Equal in Vitamin B3 - 5.245

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
2
Sardine
Sardine
Contains more Protein +11.9%
Contains more Water +10.2%
Contains more Fats +75.1%
Contains more Other +2060%
Equal in Water - 59.61
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Sardine
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 Protein +11.9%
Contains more Water +10.2%
Contains more Fats +75.1%
Contains more Other +2060%
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
0
:
3
Sardine
Sardine
Contains less Saturated Fat -41.1%
Contains more Monounsaturated Fat +41.5%
Contains more Polyunsaturated fat +867.7%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -41.1%
Contains more Monounsaturated Fat +41.5%
Contains more Polyunsaturated fat +867.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Sardine Opinion
Protein 27.55g 24.62g Beef
Fats 6.54g 11.45g Sardine
Calories 169kcal 208kcal Sardine
Calcium 13mg 382mg Sardine
Iron 3.04mg 2.92mg Beef
Magnesium 14mg 39mg Sardine
Phosphorus 259mg 490mg Sardine
Potassium 352mg 397mg Sardine
Sodium 54mg 307mg Beef
Zinc 3.7mg 1.31mg Beef
Copper 0.097mg 0.186mg Sardine
Manganese 0.009mg 0.108mg Sardine
Selenium 25.4µg 52.7µg Sardine
Vitamin A 6IU 108IU Sardine
Vitamin A RAE 2µg 32µg Sardine
Vitamin E 0.25mg 2.04mg Sardine
Vitamin D 3IU 193IU Sardine
Vitamin D 0.1µg 4.8µg Sardine
Vitamin B1 0.074mg 0.08mg Sardine
Vitamin B2 0.4mg 0.227mg Beef
Vitamin B3 5.76mg 5.245mg Beef
Vitamin B5 0.481mg 0.642mg Sardine
Vitamin B6 0.669mg 0.167mg Beef
Folate 7µg 10µg Sardine
Vitamin B12 4.21µg 8.94µg Sardine
Vitamin K 1.6µg 2.6µg Sardine
Tryptophan 0.359mg 0.276mg Beef
Threonine 1.534mg 1.079mg Beef
Isoleucine 1.52mg 1.134mg Beef
Leucine 2.833mg 2.001mg Beef
Lysine 3.178mg 2.26mg Beef
Methionine 0.871mg 0.729mg Beef
Phenylalanine 1.299mg 0.961mg Beef
Valine 1.603mg 1.268mg Beef
Histidine 1.244mg 0.725mg Beef
Cholesterol 85mg 142mg Beef
Trans Fat 0.375g Sardine
Saturated Fat 2.595g 1.528g Sardine
Omega-3 - DHA 0.002g 0.509g Sardine
Omega-3 - EPA 0.002g 0.473g Sardine
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 3.869g Sardine
Polyunsaturated fat 0.532g 5.148g Sardine
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
79%
Beef
131%
Sardine
Minerals Daily Need Coverage Score
55%
Beef
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.067g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 253mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 57mg)
Which food is cheaper?
Beef
Beef is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.