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  6. Cheeseburger vs. Sardines

Cheeseburger vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between cheeseburgers and sardines?

  • Cheeseburgers are higher in vitamin B1, folate, and zinc; however, sardines are richer in vitamin B12, selenium, phosphorus, vitamin D, and calcium.
  • Sardines' daily need coverage for vitamin B12 is 341% more.
  • Sardines contain 7 times less folate than cheeseburgers. Cheeseburgers contain 70µg of folate, while sardines contain 10µg.
  • Sardines have less saturated fat.
  • Sardines have a lower glycemic index (0) than cheeseburgers (66).

We used Fast foods, cheeseburger; single, regular patty; plain and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Cheeseburger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
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 +90.1%
Contains more ManganeseManganese +192.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +221%
Contains more PotassiumPotassium +102.6%
Contains more CopperCopper +67.6%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -40.4%
Contains more SeleniumSelenium +168.9%
~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.
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
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 +56.3%
Contains more Vitamin B1Vitamin B1 +266.3%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin KVitamin K +61.5%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +292.3%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B12Vitamin B12 +1076.3%
Contains more CholineCholine +159.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Cheeseburger Sardines DV% diff.
Vitamin B12 0.76µg 8.94µg 341%
Selenium 19.6µg 52.7µg 60%
Phosphorus 161mg 490mg 47%
Cholesterol 43mg 142mg 33%
Calcium 119mg 382mg 26%
Vitamin D 2IU 193IU 24%
Vitamin D 0.1µg 4.8µg 24%
Polyunsaturated fat 1.658g 5.148g 23%
Saturated fat 6.473g 1.528g 22%
Vitamin B1 0.293mg 0.08mg 18%
Protein 16.51g 24.62g 16%
Folate 70µg 10µg 15%
Zinc 2.49mg 1.31mg 11%
Vitamin E 0.52mg 2.04mg 10%
Vitamin B2 0.363mg 0.227mg 10%
Manganese 0.316mg 0.108mg 9%
Carbs 28.03g 0g 9%
Sodium 515mg 307mg 9%
Fiber 2g 0g 8%
Starch 19.87g 8%
Copper 0.111mg 0.186mg 8%
Choline 28.9mg 75mg 8%
Potassium 196mg 397mg 6%
Calories 308kcal 208kcal 5%
Vitamin B6 0.228mg 0.167mg 5%
Fats 14.72g 11.45g 5%
Monounsaturated fat 5.413g 3.869g 4%
Iron 2.71mg 2.92mg 3%
Magnesium 26mg 39mg 3%
Fructose 1.94g 2%
Vitamin A 50µg 32µg 2%
Vitamin B5 0.545mg 0.642mg 2%
Vitamin K 4.2µg 2.6µg 1%
Net carbs 26.03g 0g N/A
Sugar 4.88g 0g N/A
Vitamin B3 5.217mg 5.245mg 0%
Trans fat 0.57g N/A
Tryptophan 0.155mg 0.276mg 0%
Threonine 0.571mg 1.079mg 0%
Isoleucine 0.755mg 1.134mg 0%
Leucine 1.316mg 2.001mg 0%
Lysine 0.784mg 2.26mg 0%
Methionine 0.377mg 0.729mg 0%
Phenylalanine 0.755mg 0.961mg 0%
Valine 0.881mg 1.268mg 0%
Histidine 0.445mg 0.725mg 0%
Omega-3 - EPA 0.005g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 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 +28.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +49.1%
Contains more WaterWater +54.3%
Contains more OtherOther +104.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 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 +39.9%
Contains less Sat. FatSaturated fat -76.4%
Contains more Poly. FatPolyunsaturated fat +210.5%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.