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Sardine vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Khorasan wheat?

  • Sardine is richer in Calcium, and Phosphorus, while Khorasan wheat is higher in Manganese, Selenium, Fiber, Vitamin B1, Copper, Magnesium, and Zinc.
  • Khorasan wheat's daily need coverage for Manganese is 114% higher.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Sardine vs Khorasan wheat 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 more Calcium +1636.4%
Contains more Phosphorus +34.6%
Contains more Iron +29.1%
Contains more Magnesium +233.3%
Contains less Sodium -98.4%
Contains more Zinc +180.9%
Contains more Copper +172%
Contains more Manganese +2432.4%
Contains more Selenium +54.6%
Equal in Potassium - 403
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +1636.4%
Contains more Phosphorus +34.6%
Contains more Iron +29.1%
Contains more Magnesium +233.3%
Contains less Sodium -98.4%
Contains more Zinc +180.9%
Contains more Copper +172%
Contains more Manganese +2432.4%
Contains more Selenium +54.6%
Equal in Potassium - 403

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.
:
Contains more Vitamin A +980%
Contains more Vitamin E +234.4%
Contains more Vitamin B2 +23.4%
Contains more Vitamin K +44.4%
Contains more Vitamin B1 +607.5%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B5 +47.8%
Contains more Vitamin B6 +55.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +980%
Contains more Vitamin E +234.4%
Contains more Vitamin B2 +23.4%
Contains more Vitamin K +44.4%
Contains more Vitamin B1 +607.5%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B5 +47.8%
Contains more Vitamin B6 +55.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.3%
Contains more Fats +437.6%
Contains more Water +438.5%
Contains more Other +157.1%
Contains more Carbs +∞%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +69.3%
Contains more Fats +437.6%
Contains more Water +438.5%
Contains more Other +157.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1716.4%
Contains more Polyunsaturated fat +729%
Contains less Saturated Fat -87.2%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +1716.4%
Contains more Polyunsaturated fat +729%
Contains less Saturated Fat -87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Khorasan wheat Opinion
Net carbs 0g 59.48g Khorasan wheat
Protein 24.62g 14.54g Sardine
Fats 11.45g 2.13g Sardine
Carbs 0g 70.58g Khorasan wheat
Calories 208kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 0g 7.84g Sardine
Fiber 0g 11.1g Khorasan wheat
Calcium 382mg 22mg Sardine
Iron 2.92mg 3.77mg Khorasan wheat
Magnesium 39mg 130mg Khorasan wheat
Phosphorus 490mg 364mg Sardine
Potassium 397mg 403mg Khorasan wheat
Sodium 307mg 5mg Khorasan wheat
Zinc 1.31mg 3.68mg Khorasan wheat
Copper 0.186mg 0.506mg Khorasan wheat
Manganese 0.108mg 2.735mg Khorasan wheat
Selenium 52.7µg 81.5µg Khorasan wheat
Vitamin A 108IU 10IU Sardine
Vitamin A RAE 32µg 1µg Sardine
Vitamin E 2.04mg 0.61mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.566mg Khorasan wheat
Vitamin B2 0.227mg 0.184mg Sardine
Vitamin B3 5.245mg 6.375mg Khorasan wheat
Vitamin B5 0.642mg 0.949mg Khorasan wheat
Vitamin B6 0.167mg 0.259mg Khorasan wheat
Folate 10µg Sardine
Vitamin B12 8.94µg Sardine
Vitamin K 2.6µg 1.8µg Sardine
Tryptophan 0.276mg 0.13mg Sardine
Threonine 1.079mg 0.442mg Sardine
Isoleucine 1.134mg 0.566mg Sardine
Leucine 2.001mg 1.112mg Sardine
Lysine 2.26mg 0.416mg Sardine
Methionine 0.729mg 0.251mg Sardine
Phenylalanine 0.961mg 0.772mg Sardine
Valine 1.268mg 0.687mg Sardine
Histidine 0.725mg 0.379mg Sardine
Cholesterol 142mg 0mg Khorasan wheat
Trans Fat 0.005g Sardine
Saturated Fat 1.528g 0.196g Khorasan wheat
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 0.213g Sardine
Polyunsaturated fat 5.148g 0.621g Sardine
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

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

People also compare

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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
94%
Sardine
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.332g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $7)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.