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Beef vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between beef and sardines

  • Beef is higher in vitamin B6, zinc, and vitamin B2, yet sardines are higher in vitamin B12, selenium, calcium, phosphorus, vitamin D, and vitamin E.
  • Sardines cover your daily vitamin B12 needs 197% more than beef.
  • Beef contains 4 times more vitamin B6 than sardines. While beef contains 0.669mg of vitamin B6, sardines contain only 0.167mg.
  • The amount of cholesterol in beef is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Beef vs Sardines 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.
Beef
Beef
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +182.4%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +2838.5%
Contains more PotassiumPotassium +12.8%
Contains more CopperCopper +91.8%
Contains more PhosphorusPhosphorus +89.2%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +107.5%
~equal in Iron ~2.92mg

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.
Beef
Beef
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B2Vitamin B2 +76.2%
Contains more Vitamin B6Vitamin B6 +300.6%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +716%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B12Vitamin B12 +112.4%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B3 ~5.245mg
~equal in Choline ~75mg

All nutrients comparison - raw data values

Nutrient Beef Sardines DV% diff.
Vitamin B12 4.21µg 8.94µg 197%
Selenium 25.4µg 52.7µg 50%
Vitamin B6 0.669mg 0.167mg 39%
Calcium 13mg 382mg 37%
Phosphorus 259mg 490mg 33%
Polyunsaturated fat 0.532g 5.148g 31%
Vitamin D 0.1µg 4.8µg 24%
Vitamin D 3IU 193IU 24%
Zinc 3.7mg 1.31mg 22%
Cholesterol 85mg 142mg 19%
Vitamin B2 0.4mg 0.227mg 13%
Vitamin E 0.25mg 2.04mg 12%
Sodium 54mg 307mg 11%
Copper 0.097mg 0.186mg 10%
Fats 6.54g 11.45g 8%
Protein 27.55g 24.62g 6%
Magnesium 14mg 39mg 6%
Saturated fat 2.595g 1.528g 5%
Manganese 0.009mg 0.108mg 4%
Monounsaturated fat 2.734g 3.869g 3%
Vitamin B3 5.76mg 5.245mg 3%
Vitamin B5 0.481mg 0.642mg 3%
Vitamin A 2µg 32µg 3%
Calories 169kcal 208kcal 2%
Iron 3.04mg 2.92mg 2%
Vitamin K 1.6µg 2.6µg 1%
Folate 7µg 10µg 1%
Vitamin B1 0.074mg 0.08mg 1%
Potassium 352mg 397mg 1%
Trans fat 0.375g N/A
Choline 75.6mg 75mg 0%
Tryptophan 0.359mg 0.276mg 0%
Threonine 1.534mg 1.079mg 0%
Isoleucine 1.52mg 1.134mg 0%
Leucine 2.833mg 2.001mg 0%
Lysine 3.178mg 2.26mg 0%
Methionine 0.871mg 0.729mg 0%
Phenylalanine 1.299mg 0.961mg 0%
Valine 1.603mg 1.268mg 0%
Histidine 1.244mg 0.725mg 0%
Omega-3 - EPA 0.002g 0.473g N/A
Omega-3 - DHA 0.002g 0.509g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 ProteinProtein +11.9%
Contains more FatsFats +75.1%
Contains more OtherOther +2060%
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
0
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -41.1%
Contains more Mono. FatMonounsaturated fat +41.5%
Contains more Poly. FatPolyunsaturated fat +867.7%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Sardines - 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.