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  6. Wheat Bread vs. Sardines

Wheat Bread vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and sardines

  • Wheat Bread has more manganese, vitamin B1, folate, and fiber; however, sardines are higher in vitamin B12, phosphorus, selenium, vitamin D, and calcium.
  • Sardines cover 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.

Infographic

Wheat Bread vs Sardines infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 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%
~equal in Copper ~0.186mg

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 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%
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Sardines 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -35.3%
Contains more Mono. FatMonounsaturated fat +279.7%
Contains more Poly. FatPolyunsaturated fat +199.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.