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Milk vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 5.2g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 38)
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?
Milk
Milk is lower in Cholesterol (difference - 137mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.895g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)

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.
Milk Sardine
Lower in Sugars ok
Lower in glycemic index ok
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

Which food is preferable in case of diets?

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

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
11
Milk
68
Sardine
Mineral Summary Score
13
Milk
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
Milk
1
:
Contains less Sodium -85.7%
Contains more Iron +9633.3%
Contains more Calcium +205.6%
Contains more Potassium +164.7%
Contains more Magnesium +254.5%
Contains more Copper +1760%
Contains more Zinc +211.9%
Contains more Phosphorus +415.8%
Contains less Sodium -85.7%
Contains more Iron +9633.3%
Contains more Calcium +205.6%
Contains more Potassium +164.7%
Contains more Magnesium +254.5%
Contains more Copper +1760%
Contains more Zinc +211.9%
Contains more Phosphorus +415.8%

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
Milk
1
:
Contains more Vitamin A +81.5%
Contains more Vitamin D +302.1%
Contains more Vitamin E +20300%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +5539.8%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +351.4%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +2500%
Contains more Vitamin A +81.5%
Contains more Vitamin D +302.1%
Contains more Vitamin E +20300%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +5539.8%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +351.4%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +2500%

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
20%
Milk
148%
Sardine
Carbohydrates
5%
Milk
0%
Sardine
Fats
4%
Milk
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 Milk Sardine Opinion
Calories 42 208 Sardine
Protein 3.37 24.62 Sardine
Fats 0.97 11.45 Sardine
Vitamin C 0 0
Carbs 4.99 0 Milk
Cholesterol 5 142 Milk
Vitamin D 48 193 Sardine
Iron 0.03 2.92 Sardine
Calcium 125 382 Sardine
Potassium 150 397 Sardine
Magnesium 11 39 Sardine
Sugars 5.2 0 Milk
Fiber 0 0
Copper 0.01 0.186 Sardine
Zinc 0.42 1.31 Sardine
Starch
Phosphorus 95 490 Sardine
Sodium 44 307 Milk
Vitamin A 196 108 Milk
Vitamin E 0.01 2.04 Sardine
Vitamin D 1.2 4.8 Sardine
Vitamin B1 0.02 0.08 Sardine
Vitamin B2 0.185 0.227 Sardine
Vitamin B3 0.093 5.245 Sardine
Vitamin B5 0.361 0.642 Sardine
Vitamin B6 0.037 0.167 Sardine
Vitamin B12 0.47 8.94 Sardine
Vitamin K 0.1 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.633 1.528 Milk
Monounsaturated Fat 0.277 3.869 Sardine
Polyunsaturated fat 0.035 5.148 Sardine
Tryptophan 0.043 0.276 Sardine
Threonine 0.143 1.079 Sardine
Isoleucine 0.174 1.134 Sardine
Leucine 0.319 2.001 Sardine
Lysine 0.282 2.26 Sardine
Methionine 0.088 0.729 Sardine
Phenylalanine 0.174 0.961 Sardine
Valine 0.22 1.268 Sardine
Histidine 0.101 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.