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  6. Sardine vs. Beef

Sardine vs. Beef — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Beef

  • Sardine is higher in Vitamin B12, Selenium, Calcium, Phosphorus, Vitamin D, and Vitamin E , yet Beef is higher in Vitamin B6, Zinc, and Vitamin B2.
  • Sardine covers your daily Vitamin B12 needs 197% more than Beef.
  • Sardine contains 64 times more Vitamin D than Beef. While Sardine contains 193IU of Vitamin D, Beef contains only 3IU.
  • The amount of Cholesterol in Beef is lower.

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

Infographic

Sardine vs Beef 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.
Sardine
Sardine
7
:
3
Beef
Beef
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%
Contains less Sodium -82.4%
Contains more Zinc +182.4%
Equal in Iron - 3.04
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
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%
Contains less Sodium -82.4%
Contains more Zinc +182.4%
Equal in Iron - 3.04

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.
Sardine
Sardine
8
:
3
Beef
Beef
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%
Contains more Vitamin B2 +76.2%
Contains more Vitamin B6 +300.6%
Equal in Vitamin B1 - 0.074
Equal in Vitamin B3 - 5.76
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%
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%
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%
Contains more Vitamin B2 +76.2%
Contains more Vitamin B6 +300.6%
Equal in Vitamin B1 - 0.074
Equal in Vitamin B3 - 5.76

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
2
Beef
Beef
Contains more Fats +75.1%
Contains more Other +2060%
Contains more Protein +11.9%
Contains more Water +10.2%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +75.1%
Contains more Other +2060%
Contains more Protein +11.9%
Contains more Water +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
3
:
0
Beef
Beef
Contains less Saturated Fat -41.1%
Contains more Monounsaturated Fat +41.5%
Contains more Polyunsaturated fat +867.7%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 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.
Sardine Beef
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 Sardine Beef Opinion
Protein 24.62g 27.55g Beef
Fats 11.45g 6.54g Sardine
Calories 208kcal 169kcal Sardine
Calcium 382mg 13mg Sardine
Iron 2.92mg 3.04mg Beef
Magnesium 39mg 14mg Sardine
Phosphorus 490mg 259mg Sardine
Potassium 397mg 352mg Sardine
Sodium 307mg 54mg Beef
Zinc 1.31mg 3.7mg Beef
Copper 0.186mg 0.097mg Sardine
Manganese 0.108mg 0.009mg Sardine
Selenium 52.7µg 25.4µg Sardine
Vitamin A 108IU 6IU Sardine
Vitamin A RAE 32µg 2µg Sardine
Vitamin E 2.04mg 0.25mg Sardine
Vitamin D 193IU 3IU Sardine
Vitamin D 4.8µg 0.1µg Sardine
Vitamin B1 0.08mg 0.074mg Sardine
Vitamin B2 0.227mg 0.4mg Beef
Vitamin B3 5.245mg 5.76mg Beef
Vitamin B5 0.642mg 0.481mg Sardine
Vitamin B6 0.167mg 0.669mg Beef
Folate 10µg 7µg Sardine
Vitamin B12 8.94µg 4.21µg Sardine
Vitamin K 2.6µg 1.6µg Sardine
Tryptophan 0.276mg 0.359mg Beef
Threonine 1.079mg 1.534mg Beef
Isoleucine 1.134mg 1.52mg Beef
Leucine 2.001mg 2.833mg Beef
Lysine 2.26mg 3.178mg Beef
Methionine 0.729mg 0.871mg Beef
Phenylalanine 0.961mg 1.299mg Beef
Valine 1.268mg 1.603mg Beef
Histidine 0.725mg 1.244mg Beef
Cholesterol 142mg 85mg Beef
Trans Fat 0.375g Sardine
Saturated Fat 1.528g 2.595g Sardine
Omega-3 - DHA 0.509g 0.002g Sardine
Omega-3 - EPA 0.473g 0.002g Sardine
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 3.869g 2.734g Sardine
Polyunsaturated fat 5.148g 0.532g 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
Sardine Beef
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
131%
Sardine
79%
Beef
Minerals Daily Need Coverage Score
94%
Sardine
55%
Beef

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.