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Egg vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between eggs and sardines?

  • Eggs are higher in copper, choline, and vitamin B2; however, sardines are richer in vitamin B12, phosphorus, selenium, calcium, vitamin B3, and iron.
  • Sardines' daily need coverage for vitamin B12 is 326% more.
  • Sardines contain 11 times less copper than eggs. Eggs contain 2mg of copper, while sardines contain 0.186mg.
  • Sardines have 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 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +975.3%
Contains less SodiumSodium -59.6%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +664%
Contains more PotassiumPotassium +215.1%
Contains more IronIron +145.4%
Contains more ZincZinc +24.8%
Contains more PhosphorusPhosphorus +184.9%
Contains more ManganeseManganese +315.4%
Contains more SeleniumSelenium +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
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +365.6%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B5Vitamin B5 +117.8%
Contains more FolateFolate +340%
Contains more CholineCholine +291.7%
Contains more Vitamin EVitamin E +98.1%
Contains more Vitamin DVitamin D +118.2%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +8095.3%
Contains more Vitamin B6Vitamin B6 +38%
Contains more Vitamin B12Vitamin B12 +705.4%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Sardines DV% diff.
Vitamin B12 1.11µg 8.94µg 326%
Copper 2mg 0.186mg 202%
Cholesterol 373mg 142mg 77%
Phosphorus 172mg 490mg 45%
Selenium 30.8µg 52.7µg 40%
Choline 293.8mg 75mg 40%
Calcium 50mg 382mg 33%
Vitamin B3 0.064mg 5.245mg 32%
Polyunsaturated fat 1.414g 5.148g 25%
Protein 12.58g 24.62g 24%
Iron 1.19mg 2.92mg 22%
Vitamin B2 0.513mg 0.227mg 22%
Vitamin B5 1.398mg 0.642mg 15%
Vitamin D 87IU 193IU 13%
Vitamin A 149µg 32µg 13%
Vitamin D 2.2µg 4.8µg 13%
Folate 44µg 10µg 9%
Potassium 126mg 397mg 8%
Saturated fat 3.267g 1.528g 8%
Sodium 124mg 307mg 8%
Magnesium 10mg 39mg 7%
Vitamin E 1.03mg 2.04mg 7%
Manganese 0.026mg 0.108mg 4%
Vitamin B6 0.121mg 0.167mg 4%
Calories 155kcal 208kcal 3%
Zinc 1.05mg 1.31mg 2%
Vitamin K 0.3µg 2.6µg 2%
Vitamin B1 0.066mg 0.08mg 1%
Monounsaturated fat 4.077g 3.869g 1%
Fats 10.61g 11.45g 1%
Carbs 1.12g 0g 0%
Net carbs 1.12g 0g N/A
Sugar 1.12g 0g N/A
Tryptophan 0.153mg 0.276mg 0%
Threonine 0.604mg 1.079mg 0%
Isoleucine 0.686mg 1.134mg 0%
Leucine 1.075mg 2.001mg 0%
Lysine 0.904mg 2.26mg 0%
Methionine 0.392mg 0.729mg 0%
Phenylalanine 0.668mg 0.961mg 0%
Valine 0.767mg 1.268mg 0%
Histidine 0.298mg 0.725mg 0%
Omega-3 - EPA 0.005g 0.473g N/A
Omega-3 - DHA 0.038g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 WaterWater +25.2%
Contains more ProteinProtein +95.7%
Contains more OtherOther +303.7%
~equal in Fats ~11.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -53.2%
Contains more Poly. FatPolyunsaturated fat +264.1%
~equal in Monounsaturated fat ~3.869g

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