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Oat vs. Sardine — In-Depth Nutrition Comparison

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What are the main differences between Oat and Sardine?

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

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

Infographic

Oat vs Sardine 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.
Oat
8
:
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%
Contains more Calcium +607.4%
Equal in Phosphorus - 490
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
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%
Contains more Calcium +607.4%
Equal in Phosphorus - 490
Equal in Potassium - 397

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.
Oat
3
:
Contains more Vitamin B1 +853.8%
Contains more Vitamin B5 +110.1%
Contains more Folate +460%
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 +∞%
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%
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%
Contains more Vitamin B1 +853.8%
Contains more Vitamin B5 +110.1%
Contains more Folate +460%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
1
:
Contains more Carbs +∞%
Contains more Protein +45.8%
Contains more Fats +65.9%
Contains more Water +625.2%
Contains more Other +151.2%
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Protein +45.8%
Contains more Fats +65.9%
Contains more Water +625.2%
Contains more Other +151.2%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Sardine
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
33%
Oat
131%
Sardine
Minerals Daily Need Coverage Score
154%
Oat
94%
Sardine

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.