Wheat Bread vs. Sardine — In-Depth Nutrition Comparison
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Summary of differences between wheat Bread and sardine
- Wheat Bread has more manganese, vitamin B1, folate, and fiber; however, sardine is higher in vitamin B12, phosphorus, selenium, vitamin D, and calcium.
- Sardine covers your daily need for vitamin B12, 373% more than wheat Bread.
- The glycemic index of wheat Bread is higher.
These are the specific foods used in this comparison Bread, wheat, toasted and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 MagnesiumMagnesium | +51.3% |
| Contains more IronIron | +40.1% |
| Contains more ZincZinc | +12.2% |
| Contains more ManganeseManganese | +1175% |
| Contains more CalciumCalcium | +131.5% |
| Contains more PotassiumPotassium | +78% |
| Contains more PhosphorusPhosphorus | +160.6% |
| Contains less SodiumSodium | -48.9% |
| Contains more SeleniumSelenium | +57.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +448.8% |
| Contains more Vitamin B2Vitamin B2 | +68.3% |
| Contains more Vitamin B3Vitamin B3 | +19.2% |
| Contains more Vitamin KVitamin K | +119.2% |
| Contains more FolateFolate | +760% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +40.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +239.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +90% |
| Contains more FatsFats | +168.1% |
| Contains more WaterWater | +146% |
| Contains more OtherOther | +56% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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 | -35.3% |
| Contains more Mono. FatMonounsaturated fat | +279.7% |
| Contains more Poly. FatPolyunsaturated fat | +199.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Manganese | 1.377mg | 0.108mg | 55% |
| Cholesterol | 0mg | 142mg | 47% |
| Phosphorus | 188mg | 490mg | 43% |
| Selenium | 33.4µg | 52.7µg | 35% |
| Vitamin B1 | 0.439mg | 0.08mg | 30% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Polyunsaturated fat | 1.72g | 5.148g | 23% |
| Protein | 12.96g | 24.62g | 23% |
| Calcium | 165mg | 382mg | 22% |
| Carbs | 55.77g | 0g | 19% |
| Folate | 86µg | 10µg | 19% |
| Fiber | 4.7g | 0g | 19% |
| Iron | 4.09mg | 2.92mg | 15% |
| Sodium | 601mg | 307mg | 13% |
| Vitamin B2 | 0.382mg | 0.227mg | 12% |
| Vitamin E | 0.24mg | 2.04mg | 12% |
| Fats | 4.27g | 11.45g | 11% |
| Choline | 22.1mg | 75mg | 10% |
| Monounsaturated fat | 1.019g | 3.869g | 7% |
| Vitamin B3 | 6.25mg | 5.245mg | 6% |
| Calories | 313kcal | 208kcal | 5% |
| Magnesium | 59mg | 39mg | 5% |
| Potassium | 223mg | 397mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B5 | 0.456mg | 0.642mg | 4% |
| Vitamin K | 5.7µg | 2.6µg | 3% |
| Saturated fat | 0.989g | 1.528g | 2% |
| Zinc | 1.47mg | 1.31mg | 1% |
| Copper | 0.198mg | 0.186mg | 1% |
| Vitamin B6 | 0.153mg | 0.167mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 0g | N/A |
| Sugar | 6.42g | 0g | N/A |
| Tryptophan | 0.092mg | 0.276mg | 0% |
| Threonine | 0.299mg | 1.079mg | 0% |
| Isoleucine | 0.258mg | 1.134mg | 0% |
| Leucine | 0.461mg | 2.001mg | 0% |
| Lysine | 0.215mg | 2.26mg | 0% |
| Methionine | 0.105mg | 0.729mg | 0% |
| Phenylalanine | 0.315mg | 0.961mg | 0% |
| Valine | 0.31mg | 1.268mg | 0% |
| Histidine | 0.15mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
119%
Minerals Daily Need Coverage Score
89%
94%
Comparison summary
Which food is lower in Cholesterol?
Wheat Bread is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.539g)
Which food is cheaper?
Wheat Bread is cheaper (difference - $6.7)
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 294mg)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 60)
Which food is richer in minerals?
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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.
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.