Egg white vs. Sardines — In-Depth Nutrition Comparison
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Important differences between egg whites and sardines
- Egg whites have more vitamin B2; however, sardines have more vitamin B12, phosphorus, selenium, calcium, iron, vitamin D, vitamin B3, and copper.
- Sardines' daily need coverage for vitamin B12 is 369% more.
- Egg whites have 2 times more vitamin B2 than sardines. Egg whites have 0.439mg of vitamin B2, while sardines have 0.227mg.
The food varieties used in the comparison are Egg, white, raw, fresh and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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.
| Contains less SodiumSodium | -45.9% |
| Contains more MagnesiumMagnesium | +254.5% |
| Contains more CalciumCalcium | +5357.1% |
| Contains more PotassiumPotassium | +143.6% |
| Contains more IronIron | +3550% |
| Contains more CopperCopper | +708.7% |
| Contains more ZincZinc | +4266.7% |
| Contains more PhosphorusPhosphorus | +3166.7% |
| Contains more ManganeseManganese | +881.8% |
| Contains more SeleniumSelenium | +163.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +93.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B3Vitamin B3 | +4895.2% |
| Contains more Vitamin B5Vitamin B5 | +237.9% |
| Contains more Vitamin B6Vitamin B6 | +3240% |
| Contains more Vitamin B12Vitamin B12 | +9833.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +6718.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.09µg | 8.94µg | 369% |
| Phosphorus | 15mg | 490mg | 68% |
| Selenium | 20µg | 52.7µg | 59% |
| Cholesterol | 0mg | 142mg | 47% |
| Calcium | 7mg | 382mg | 38% |
| Iron | 0.08mg | 2.92mg | 36% |
| Polyunsaturated fat | 0g | 5.148g | 34% |
| Vitamin B3 | 0.105mg | 5.245mg | 32% |
| Protein | 10.9g | 24.62g | 27% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Copper | 0.023mg | 0.186mg | 18% |
| Fats | 0.17g | 11.45g | 17% |
| Vitamin B2 | 0.439mg | 0.227mg | 16% |
| Vitamin E | 0mg | 2.04mg | 14% |
| Choline | 1.1mg | 75mg | 13% |
| Vitamin B6 | 0.005mg | 0.167mg | 12% |
| Zinc | 0.03mg | 1.31mg | 12% |
| Monounsaturated fat | 0g | 3.869g | 10% |
| Vitamin B5 | 0.19mg | 0.642mg | 9% |
| Calories | 52kcal | 208kcal | 8% |
| Magnesium | 11mg | 39mg | 7% |
| Potassium | 163mg | 397mg | 7% |
| Saturated fat | 0g | 1.528g | 7% |
| Vitamin B1 | 0.004mg | 0.08mg | 6% |
| Sodium | 166mg | 307mg | 6% |
| Manganese | 0.011mg | 0.108mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin K | 0µg | 2.6µg | 2% |
| Folate | 4µg | 10µg | 2% |
| Carbs | 0.73g | 0g | 0% |
| Net carbs | 0.73g | 0g | N/A |
| Sugar | 0.71g | 0g | N/A |
| Tryptophan | 0.125mg | 0.276mg | 0% |
| Threonine | 0.449mg | 1.079mg | 0% |
| Isoleucine | 0.661mg | 1.134mg | 0% |
| Leucine | 1.016mg | 2.001mg | 0% |
| Lysine | 0.806mg | 2.26mg | 0% |
| Methionine | 0.399mg | 0.729mg | 0% |
| Phenylalanine | 0.686mg | 0.961mg | 0% |
| Valine | 0.809mg | 1.268mg | 0% |
| Histidine | 0.29mg | 0.725mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +46.9% |
| Contains more ProteinProtein | +125.9% |
| Contains more FatsFats | +6635.3% |
| Contains more OtherOther | +585.7% |
