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Butter cookie vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between butter cookie and sardine

  • Butter cookie has more vitamin B1 and folate; however, sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and choline.
  • Sardine covers your daily need for vitamin B12, 358% more than butter cookie.
  • Butter cookie has 8 times more folate than sardine. While butter cookie has 76µg of folate, sardine has only 10µg.
  • Sardine has less saturated fat.
  • The glycemic index of butter cookie is higher.

These are the specific foods used in this comparison Cookies, butter, commercially prepared, enriched and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Butter cookie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 ManganeseManganese +57.4%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +1217.2%
Contains more PotassiumPotassium +257.7%
Contains more IronIron +31.5%
Contains more ZincZinc +244.7%
Contains more PhosphorusPhosphorus +380.4%
Contains more SeleniumSelenium +527.4%
~equal in Copper ~0.186mg
~equal in Sodium ~307mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +415.6%
Contains more Vitamin B1Vitamin B1 +362.5%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more FolateFolate +660%
Contains more Vitamin EVitamin E +251.7%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +363.9%
Contains more Vitamin B12Vitamin B12 +2383.3%
Contains more Vitamin KVitamin K +52.9%
Contains more CholineCholine +1053.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 FatsFats +64.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +303.6%
Contains more WaterWater +1195.9%
Contains more OtherOther +170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 more Mono. FatMonounsaturated fat +42.7%
Contains less Sat. FatSaturated fat -86.2%
Contains more Poly. FatPolyunsaturated fat +424.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter cookie Sardine
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Butter cookie Sardine DV% diff.
Vitamin B12 0.36µg 8.94µg 358%
Selenium 8.4µg 52.7µg 81%
Phosphorus 102mg 490mg 55%
Saturated fat 11.051g 1.528g 43%
Protein 6.1g 24.62g 37%
Calcium 29mg 382mg 35%
Polyunsaturated fat 0.982g 5.148g 28%
Vitamin B1 0.37mg 0.08mg 24%
Carbs 68.9g 0g 23%
Vitamin D 16IU 193IU 22%
Vitamin D 0.4µg 4.8µg 22%
Folate 76µg 10µg 17%
Vitamin A 165µg 32µg 15%
Vitamin B3 3.19mg 5.245mg 13%
Calories 467kcal 208kcal 13%
Choline 6.5mg 75mg 12%
Fats 18.8g 11.45g 11%
Vitamin E 0.58mg 2.04mg 10%
Vitamin B6 0.036mg 0.167mg 10%
Iron 2.22mg 2.92mg 9%
Cholesterol 117mg 142mg 8%
Potassium 111mg 397mg 8%
Zinc 0.38mg 1.31mg 8%
Vitamin B2 0.335mg 0.227mg 8%
Magnesium 12mg 39mg 6%
Monounsaturated fat 5.522g 3.869g 4%
Vitamin B5 0.488mg 0.642mg 3%
Manganese 0.17mg 0.108mg 3%
Fiber 0.8g 0g 3%
Copper 0.2mg 0.186mg 2%
Vitamin K 1.7µg 2.6µg 1%
Sodium 282mg 307mg 1%
Net carbs 68.1g 0g N/A
Sugar 20.24g 0g N/A
Tryptophan 0.084mg 0.276mg 0%
Threonine 0.215mg 1.079mg 0%
Isoleucine 0.277mg 1.134mg 0%
Leucine 0.471mg 2.001mg 0%
Lysine 0.308mg 2.26mg 0%
Methionine 0.131mg 0.729mg 0%
Phenylalanine 0.299mg 0.961mg 0%
Valine 0.315mg 1.268mg 0%
Histidine 0.136mg 0.725mg 0%
Omega-3 - EPA 0.011g 0.473g N/A
Omega-3 - DHA 0.007g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Butter cookie
119%
Sardine
Minerals Daily Need Coverage Score
34%
Butter cookie
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 20.24g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 9.523g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Butter cookie
Butter cookie is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Butter cookie
Butter cookie contains less Sodium (difference - 25mg)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $7)

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.