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  6. Sardine vs. Oat

Sardine vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Oat?

  • Sardine is richer in Vitamin B12, Calcium, Vitamin D, and Vitamin B3, while Oat is higher in Manganese, Vitamin B1, Copper, Fiber, and Magnesium.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oats types in this comparison.

Infographic

Sardine vs Oat 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
2
:
8
Oat
Oat
Contains more Calcium +607.4%
Contains more Iron +61.6%
Contains more Magnesium +353.8%
Contains less Sodium -99.3%
Contains more Zinc +203.1%
Contains more Copper +236.6%
Contains more Manganese +4451.9%
Equal in Phosphorus - 523
Equal in Potassium - 429
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +607.4%
Contains more Iron +61.6%
Contains more Magnesium +353.8%
Contains less Sodium -99.3%
Contains more Zinc +203.1%
Contains more Copper +236.6%
Contains more Manganese +4451.9%
Equal in Phosphorus - 523
Equal in Potassium - 429

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
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +63.3%
Contains more Vitamin B3 +445.8%
Contains more Vitamin B6 +40.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +853.8%
Contains more Vitamin B5 +110.1%
Contains more Folate +460%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +63.3%
Contains more Vitamin B3 +445.8%
Contains more Vitamin B6 +40.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +853.8%
Contains more Vitamin B5 +110.1%
Contains more Folate +460%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
4
:
1
Oat
Oat
Contains more Protein +45.8%
Contains more Fats +65.9%
Contains more Water +625.2%
Contains more Other +151.2%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +45.8%
Contains more Fats +65.9%
Contains more Water +625.2%
Contains more Other +151.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +77.6%
Contains more Polyunsaturated fat +103.1%
Contains less Saturated Fat -20.4%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +77.6%
Contains more Polyunsaturated fat +103.1%
Contains less Saturated Fat -20.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Oat Opinion
Net carbs 0g 55.67g Oat
Protein 24.62g 16.89g Sardine
Fats 11.45g 6.9g Sardine
Carbs 0g 66.27g Oat
Calories 208kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 382mg 54mg Sardine
Iron 2.92mg 4.72mg Oat
Magnesium 39mg 177mg Oat
Phosphorus 490mg 523mg Oat
Potassium 397mg 429mg Oat
Sodium 307mg 2mg Oat
Zinc 1.31mg 3.97mg Oat
Copper 0.186mg 0.626mg Oat
Manganese 0.108mg 4.916mg Oat
Selenium 52.7µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.763mg Oat
Vitamin B2 0.227mg 0.139mg Sardine
Vitamin B3 5.245mg 0.961mg Sardine
Vitamin B5 0.642mg 1.349mg Oat
Vitamin B6 0.167mg 0.119mg Sardine
Folate 10µg 56µg Oat
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.234mg Sardine
Threonine 1.079mg 0.575mg Sardine
Isoleucine 1.134mg 0.694mg Sardine
Leucine 2.001mg 1.284mg Sardine
Lysine 2.26mg 0.701mg Sardine
Methionine 0.729mg 0.312mg Sardine
Phenylalanine 0.961mg 0.895mg Sardine
Valine 1.268mg 0.937mg Sardine
Histidine 0.725mg 0.405mg Sardine
Cholesterol 142mg 0mg Oat
Saturated Fat 1.528g 1.217g Oat
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 2.178g Sardine
Polyunsaturated fat 5.148g 2.535g Sardine

Which food is preferable for your diet?

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

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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
33%
Oat
Minerals Daily Need Coverage Score
94%
Sardine
154%
Oat

Comparison summary

Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.311g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $6.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.