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Cod vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

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?
Cod
Cod is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 253mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.397g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Sardine
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
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cod Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
398
Cod
68
Sardine
Mineral Summary Score
19
Cod
58
Sardine

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
2
:
Contains less Sodium -82.4%
Contains more Iron +668.4%
Contains more Calcium +2287.5%
Contains more Magnesium +21.9%
Contains more Copper +564.3%
Contains more Zinc +191.1%
Contains more Phosphorus +141.4%
Equal in Potassium - 397
Contains less Sodium -82.4%
Contains more Iron +668.4%
Contains more Calcium +2287.5%
Contains more Magnesium +21.9%
Contains more Copper +564.3%
Contains more Zinc +191.1%
Contains more Phosphorus +141.4%
Equal in Potassium - 397

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +23731.8%
Contains more Vitamin B6 +46.7%
Contains more Vitamin D +436.1%
Contains more Vitamin A +170%
Contains more Vitamin E +218.8%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +154.2%
Contains more Vitamin B12 +882.4%
Contains more Vitamin K +2500%
Equal in Vitamin B1 - 0.08
Contains more Vitamin C +∞%
Contains more Vitamin B5 +23731.8%
Contains more Vitamin B6 +46.7%
Contains more Vitamin D +436.1%
Contains more Vitamin A +170%
Contains more Vitamin E +218.8%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +154.2%
Contains more Vitamin B12 +882.4%
Contains more Vitamin K +2500%
Equal in Vitamin B1 - 0.08

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
107%
Cod
148%
Sardine
Carbohydrates
0%
Cod
0%
Sardine
Fats
3%
Cod
53%
Sardine

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cod Sardine Opinion
Calories 82 208 Sardine
Protein 17.81 24.62 Sardine
Fats 0.67 11.45 Sardine
Vitamin C 1 0 Cod
Carbs 0 0
Cholesterol 43 142 Cod
Vitamin D 36 193 Sardine
Iron 0.38 2.92 Sardine
Calcium 16 382 Sardine
Potassium 413 397 Cod
Magnesium 32 39 Sardine
Sugars 0 0
Fiber 0 0
Copper 0.028 0.186 Sardine
Zinc 0.45 1.31 Sardine
Starch
Phosphorus 203 490 Sardine
Sodium 54 307 Cod
Vitamin A 40 108 Sardine
Vitamin E 0.64 2.04 Sardine
Vitamin D 0.9 4.8 Sardine
Vitamin B1 0.076 0.08 Sardine
Vitamin B2 0.065 0.227 Sardine
Vitamin B3 2.063 5.245 Sardine
Vitamin B5 153 0.642 Cod
Vitamin B6 0.245 0.167 Cod
Vitamin B12 0.91 8.94 Sardine
Vitamin K 0.1 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.131 1.528 Cod
Monounsaturated Fat 0.094 3.869 Sardine
Polyunsaturated fat 0.231 5.148 Sardine
Tryptophan 0.199 0.276 Sardine
Threonine 0.781 1.079 Sardine
Isoleucine 0.821 1.134 Sardine
Leucine 1.447 2.001 Sardine
Lysine 1.635 2.26 Sardine
Methionine 0.527 0.729 Sardine
Phenylalanine 0.695 0.961 Sardine
Valine 0.917 1.268 Sardine
Histidine 0.524 0.725 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.