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Roe vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.338g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $93)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sugars?
Roe
Roe contains less Sugars (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 190mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Roe Sardine
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe 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
83
Roe
68
Sardine
Mineral Summary Score
35
Roe
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
Roe
2
:
Contains less Sodium -61.9%
Contains more Iron +279.2%
Contains more Calcium +1264.3%
Contains more Potassium +40.3%
Contains more Magnesium +50%
Contains more Copper +45.3%
Equal in Zinc - 1.31
Equal in Phosphorus - 490
Contains less Sodium -61.9%
Contains more Iron +279.2%
Contains more Calcium +1264.3%
Contains more Potassium +40.3%
Contains more Magnesium +50%
Contains more Copper +45.3%
Equal in Zinc - 1.31
Equal in Phosphorus - 490

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
Roe
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +180.6%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +318.1%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +10.8%
Contains more Vitamin B12 +29.1%
Contains more Vitamin B3 +139.3%
Equal in Vitamin B6 - 0.167
Contains more Vitamin C +∞%
Contains more Vitamin A +180.6%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +318.1%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +10.8%
Contains more Vitamin B12 +29.1%
Contains more Vitamin B3 +139.3%
Equal in Vitamin B6 - 0.167

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
172%
Roe
148%
Sardine
Carbohydrates
2%
Roe
0%
Sardine
Fats
38%
Roe
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 Roe Sardine Opinion
Calories 204 208 Sardine
Protein 28.62 24.62 Roe
Fats 8.23 11.45 Sardine
Vitamin C 16.4 0 Roe
Carbs 1.92 0 Roe
Cholesterol 479 142 Sardine
Vitamin D 193 Sardine
Iron 0.77 2.92 Sardine
Calcium 28 382 Sardine
Potassium 283 397 Sardine
Magnesium 26 39 Sardine
Sugars 0 Sardine
Fiber 0 0
Copper 0.128 0.186 Sardine
Zinc 1.28 1.31 Sardine
Starch
Phosphorus 515 490 Roe
Sodium 117 307 Roe
Vitamin A 303 108 Roe
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.277 0.08 Roe
Vitamin B2 0.949 0.227 Roe
Vitamin B3 2.192 5.245 Sardine
Vitamin B5 1.154 0.642 Roe
Vitamin B6 0.185 0.167 Roe
Vitamin B12 11.54 8.94 Roe
Vitamin K 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.866 1.528 Sardine
Monounsaturated Fat 2.129 3.869 Sardine
Polyunsaturated fat 3.404 5.148 Sardine
Tryptophan 0.375 0.276 Roe
Threonine 1.305 1.079 Roe
Isoleucine 1.465 1.134 Roe
Leucine 2.509 2.001 Roe
Lysine 2.179 2.26 Sardine
Methionine 0.71 0.729 Sardine
Phenylalanine 1.401 0.961 Roe
Valine 1.676 1.268 Roe
Histidine 0.778 0.725 Roe
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.