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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%

Comparison summary table

Pay attention to 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 Sugar 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
Calories 155kcal 208kcal Sardine
Protein 12.58g 24.62g Sardine
Fats 10.61g 11.45g Sardine
Vitamin C 0mg 0mg
Net carbs 1.12g 0g Egg
Carbs 1.12g 0g Egg
Cholesterol 373mg 142mg Sardine
Vitamin D 87IU 193IU Sardine
Iron 1.19mg 2.92mg Sardine
Calcium 50mg 382mg Sardine
Potassium 126mg 397mg Sardine
Magnesium 10mg 39mg Sardine
Sugar 1.12g 0g Sardine
Fiber 0g 0g
Copper 2mg 0.186mg Egg
Zinc 1.05mg 1.31mg Sardine
Starch g g
Phosphorus 172mg 490mg Sardine
Sodium 124mg 307mg Egg
Vitamin A 520IU 108IU Egg
Vitamin E 1.03mg 2.04mg 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
Vitamin B12 1.11µg 8.94µg Sardine
Vitamin K 0.3µg 2.6µg Sardine
Folate 44µg 10µg Egg
Trans Fat g g
Saturated Fat 3.267g 1.528g Sardine
Monounsaturated Fat 4.077g 3.869g Egg
Polyunsaturated fat 1.414g 5.148g 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
Fructose g g

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
75%
Egg
148%
Sardine
Carbohydrates
1%
Egg
0%
Sardine
Fats
49%
Egg
53%
Sardine

Comparison summary

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

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 to 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.