Sardine vs. Roe — In-Depth Nutrition Comparison
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A recap on differences between Sardine and Roe
- Sardine is higher in Calcium, Iron, and Vitamin B3, yet Roe is higher in Vitamin B12, Vitamin B2, Folate, Vitamin C, Vitamin B1, and Vitamin B5.
- Roe covers your daily Cholesterol needs 112% more than Sardine.
- Sardine contains 14 times more Calcium than Roe. While Sardine contains 382mg of Calcium, Roe contains only 28mg.
- The amount of Cholesterol in Sardine is lower.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, roe, mixed species, cooked, dry heat.
Infographic
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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.
Contains
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Calcium
+1264.3%
Contains
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Iron
+279.2%
Contains
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Magnesium
+50%
Contains
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Potassium
+40.3%
Contains
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Copper
+45.3%
Contains
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Manganese
+730.8%
Contains
less
Sodium
-61.9%
Equal in Phosphorus - 515
Equal in Zinc - 1.28
Equal in Selenium - 51.7
Contains
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Calcium
+1264.3%
Contains
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Iron
+279.2%
Contains
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Magnesium
+50%
Contains
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Potassium
+40.3%
Contains
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Copper
+45.3%
Contains
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Manganese
+730.8%
Contains
less
Sodium
-61.9%
Equal in Phosphorus - 515
Equal in Zinc - 1.28
Equal in Selenium - 51.7
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.
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Contains
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Vitamin B3
+139.3%
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Vitamin A
+180.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+246.3%
Contains
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Vitamin B2
+318.1%
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Vitamin B5
+79.8%
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Vitamin B6
+10.8%
Contains
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Folate
+820%
Contains
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Vitamin B12
+29.1%
Contains
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Vitamin B3
+139.3%
Contains
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Vitamin A
+180.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+246.3%
Contains
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Vitamin B2
+318.1%
Contains
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Vitamin B5
+79.8%
Contains
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Vitamin B6
+10.8%
Contains
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Folate
+820%
Contains
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Vitamin B12
+29.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+39.1%
Contains
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Other
+66.2%
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Protein
+16.2%
Contains
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Carbs
+∞%
Equal in Water - 58.63
Contains
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Fats
+39.1%
Contains
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Other
+66.2%
Contains
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Protein
+16.2%
Contains
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Carbs
+∞%
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-18.1%
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Monounsaturated Fat
+81.7%
Contains
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Polyunsaturated fat
+51.2%
Contains
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Saturated Fat
-18.1%
Contains
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Monounsaturated Fat
+81.7%
Contains
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Polyunsaturated fat
+51.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.92g |
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| Protein | 24.62g | 28.62g |
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| Fats | 11.45g | 8.23g |
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| Carbs | 0g | 1.92g |
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| Calories | 208kcal | 204kcal |
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| Calcium | 382mg | 28mg |
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| Iron | 2.92mg | 0.77mg |
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| Magnesium | 39mg | 26mg |
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| Phosphorus | 490mg | 515mg |
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| Potassium | 397mg | 283mg |
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| Sodium | 307mg | 117mg |
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| Zinc | 1.31mg | 1.28mg |
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| Copper | 0.186mg | 0.128mg |
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| Manganese | 0.108mg | 0.013mg |
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| Selenium | 52.7µg | 51.7µg |
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| Vitamin A | 108IU | 303IU |
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| Vitamin A RAE | 32µg | 91µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 193IU |
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| Vitamin D | 4.8µg |
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| Vitamin C | 0mg | 16.4mg |
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| Vitamin B1 | 0.08mg | 0.277mg |
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| Vitamin B2 | 0.227mg | 0.949mg |
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| Vitamin B3 | 5.245mg | 2.192mg |
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| Vitamin B5 | 0.642mg | 1.154mg |
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| Vitamin B6 | 0.167mg | 0.185mg |
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| Folate | 10µg | 92µg |
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| Vitamin B12 | 8.94µg | 11.54µg |
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| Vitamin K | 2.6µg |
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| Tryptophan | 0.276mg | 0.375mg |
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| Threonine | 1.079mg | 1.305mg |
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| Isoleucine | 1.134mg | 1.465mg |
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| Leucine | 2.001mg | 2.509mg |
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| Lysine | 2.26mg | 2.179mg |
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| Methionine | 0.729mg | 0.71mg |
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| Phenylalanine | 0.961mg | 1.401mg |
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| Valine | 1.268mg | 1.676mg |
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| Histidine | 0.725mg | 0.778mg |
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| Cholesterol | 142mg | 479mg |
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| Saturated Fat | 1.528g | 1.866g |
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| Omega-3 - DHA | 0.509g | 1.747g |
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| Omega-3 - EPA | 0.473g | 1.26g |
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| Omega-3 - DPA | 0g | 0.105g |
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| Monounsaturated Fat | 3.869g | 2.129g |
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| Polyunsaturated fat | 5.148g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
169%
Minerals Daily Need Coverage Score
94%
68%
Comparison summary
Which food is lower in Cholesterol?
Sardine is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 0.338g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 27)
Which food is cheaper?
Sardine is cheaper (difference - $93)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 190mg)
Which food is richer in vitamins?
Roe is relatively richer in vitamins