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  6. Egg vs. Sardine

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
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.
Egg
Egg
2
:
8
Sardine
Sardine
Contains less Sodium -59.6%
Contains more Copper +975.3%
Contains more Calcium +664%
Contains more Iron +145.4%
Contains more Magnesium +290%
Contains more Phosphorus +184.9%
Contains more Potassium +215.1%
Contains more Zinc +24.8%
Contains more Manganese +315.4%
Contains more Selenium +71.1%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -59.6%
Contains more Copper +975.3%
Contains more Calcium +664%
Contains more Iron +145.4%
Contains more Magnesium +290%
Contains more Phosphorus +184.9%
Contains more Potassium +215.1%
Contains more Zinc +24.8%
Contains more Manganese +315.4%
Contains more Selenium +71.1%

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.
Egg
Egg
4
:
7
Sardine
Sardine
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +25.2%
Contains more Protein +95.7%
Contains more Other +303.7%
Equal in Fats - 11.45
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Sardine
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 Carbs +∞%
Contains more Water +25.2%
Contains more Protein +95.7%
Contains more Other +303.7%
Equal in Fats - 11.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Sardine
Sardine
Contains less Saturated Fat -53.2%
Contains more Polyunsaturated fat +264.1%
Equal in Monounsaturated Fat - 3.869
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -53.2%
Contains more Polyunsaturated fat +264.1%
Equal in Monounsaturated Fat - 3.869

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Sardine
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Egg Sardine Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 24.62g Sardine
Fats 10.61g 11.45g Sardine
Carbs 1.12g 0g Egg
Calories 155kcal 208kcal Sardine
Sugar 1.12g 0g Sardine
Calcium 50mg 382mg Sardine
Iron 1.19mg 2.92mg Sardine
Magnesium 10mg 39mg Sardine
Phosphorus 172mg 490mg Sardine
Potassium 126mg 397mg Sardine
Sodium 124mg 307mg Egg
Zinc 1.05mg 1.31mg Sardine
Copper 2mg 0.186mg Egg
Manganese 0.026mg 0.108mg Sardine
Selenium 30.8µg 52.7µg Sardine
Vitamin A 520IU 108IU Egg
Vitamin A RAE 149µg 32µg Egg
Vitamin E 1.03mg 2.04mg Sardine
Vitamin D 87IU 193IU Sardine
Vitamin D 2.2µg 4.8µg Sardine
Vitamin B1 0.066mg 0.08mg Sardine
Vitamin B2 0.513mg 0.227mg Egg
Vitamin B3 0.064mg 5.245mg Sardine
Vitamin B5 1.398mg 0.642mg Egg
Vitamin B6 0.121mg 0.167mg Sardine
Folate 44µg 10µg Egg
Vitamin B12 1.11µg 8.94µg Sardine
Vitamin K 0.3µg 2.6µg Sardine
Tryptophan 0.153mg 0.276mg Sardine
Threonine 0.604mg 1.079mg Sardine
Isoleucine 0.686mg 1.134mg Sardine
Leucine 1.075mg 2.001mg Sardine
Lysine 0.904mg 2.26mg Sardine
Methionine 0.392mg 0.729mg Sardine
Phenylalanine 0.668mg 0.961mg Sardine
Valine 0.767mg 1.268mg Sardine
Histidine 0.298mg 0.725mg Sardine
Cholesterol 373mg 142mg Sardine
Saturated Fat 3.267g 1.528g Sardine
Omega-3 - DHA 0.038g 0.509g Sardine
Omega-3 - EPA 0.005g 0.473g Sardine
Monounsaturated Fat 4.077g 3.869g Egg
Polyunsaturated fat 1.414g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
45%
Egg
131%
Sardine
Minerals Daily Need Coverage Score
103%
Egg
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 231mg)
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 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.

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. 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.