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Egg vs Sardine - In-Depth Nutrition Comparison

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What are the differences between Egg and Sardine?

  • Egg is higher in Copper, Choline and Vitamin B2, however Sardine is richer in Vitamin B12, Phosphorus, Selenium, Calcium, Vitamin B3 and Iron.
  • Sardine's daily need coverage for Vitamin B12 is 326% more.
  • Sardine contains 11 times less Copper than Egg. Egg contains 2mg of Copper, while Sardine contains 0.186mg.
  • Sardine has less Cholesterol.

We used Egg, whole, cooked, hard-boiled and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Egg 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
2
:
Contains more Copper +975.3%
Contains less Sodium -59.6%
Contains more Iron +145.4%
Contains more Calcium +664%
Contains more Potassium +215.1%
Contains more Magnesium +290%
Contains more Zinc +24.8%
Contains more Phosphorus +184.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Copper +975.3%
Contains less Sodium -59.6%
Contains more Iron +145.4%
Contains more Calcium +664%
Contains more Potassium +215.1%
Contains more Magnesium +290%
Contains more Zinc +24.8%
Contains more Phosphorus +184.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
4
:
Contains more Vitamin A +381.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +117.8%
Contains more Folate +340%
Contains more Vitamin E +98.1%
Contains more Vitamin D +118.2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +8095.3%
Contains more Vitamin B6 +38%
Contains more Vitamin B12 +705.4%
Contains more Vitamin K +766.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin A +381.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +117.8%
Contains more Folate +340%
Contains more Vitamin E +98.1%
Contains more Vitamin D +118.2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +8095.3%
Contains more Vitamin B6 +38%
Contains more Vitamin B12 +705.4%
Contains more Vitamin K +766.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
45
Egg
131
Sardine
Mineral Summary Score
108
Egg
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
75%
Egg
148%
Sardine
Carbohydrates
1%
Egg
0%
Sardine
Fats
49%
Egg
53%
Sardine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Sardine
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Egg Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 231mg)
Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 1.12g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.739g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 183mg)
Which food is cheaper?
Egg
Egg is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Egg Sardine Opinion
Calories 155 208 Sardine
Protein 12.58 24.62 Sardine
Fats 10.61 11.45 Sardine
Vitamin C 0 0
Carbs 1.12 0 Egg
Cholesterol 373 142 Sardine
Vitamin D 87 193 Sardine
Iron 1.19 2.92 Sardine
Calcium 50 382 Sardine
Potassium 126 397 Sardine
Magnesium 10 39 Sardine
Sugars 1.12 0 Sardine
Fiber 0 0
Copper 2 0.186 Egg
Zinc 1.05 1.31 Sardine
Starch
Phosphorus 172 490 Sardine
Sodium 124 307 Egg
Vitamin A 520 108 Egg
Vitamin E 1.03 2.04 Sardine
Vitamin D 2.2 4.8 Sardine
Vitamin B1 0.066 0.08 Sardine
Vitamin B2 0.513 0.227 Egg
Vitamin B3 0.064 5.245 Sardine
Vitamin B5 1.398 0.642 Egg
Vitamin B6 0.121 0.167 Sardine
Vitamin B12 1.11 8.94 Sardine
Vitamin K 0.3 2.6 Sardine
Folate 44 10 Egg
Trans Fat
Saturated Fat 3.267 1.528 Sardine
Monounsaturated Fat 4.077 3.869 Egg
Polyunsaturated fat 1.414 5.148 Sardine
Tryptophan 0.153 0.276 Sardine
Threonine 0.604 1.079 Sardine
Isoleucine 0.686 1.134 Sardine
Leucine 1.075 2.001 Sardine
Lysine 0.904 2.26 Sardine
Methionine 0.392 0.729 Sardine
Phenylalanine 0.668 0.961 Sardine
Valine 0.767 1.268 Sardine
Histidine 0.298 0.725 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.