Egg, whole, raw, fresh vs. Sardines — In-Depth Nutrition Comparison
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Differences between egg, whole, raw, fresh and sardines
- Egg, whole, raw, fresh has more choline, vitamin B5, and vitamin B2, while sardines have more vitamin B12, phosphorus, selenium, calcium, vitamin B3, and vitamin D.
- Sardines' daily need coverage for vitamin B12 is 335% higher.
- Sardines contain 4 times less choline than egg, whole, raw, fresh. Egg, whole, raw, fresh contains 293.8mg of choline, while sardines contain 75mg.
- The amount of cholesterol in sardines is lower.
The food types used in this comparison are Egg, whole, 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 | -53.7% |
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +582.1% |
| Contains more PotassiumPotassium | +187.7% |
| Contains more IronIron | +66.9% |
| Contains more CopperCopper | +158.3% |
| Contains more PhosphorusPhosphorus | +147.5% |
| Contains more ManganeseManganese | +285.7% |
| Contains more SeleniumSelenium | +71.7% |
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 AVitamin A | +400% |
| Contains more Vitamin B2Vitamin B2 | +101.3% |
| Contains more Vitamin B5Vitamin B5 | +138.8% |
| Contains more FolateFolate | +370% |
| Contains more CholineCholine | +291.7% |
| Contains more Vitamin EVitamin E | +94.3% |
| Contains more Vitamin DVitamin D | +140% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +6893.3% |
| Contains more Vitamin B12Vitamin B12 | +904.5% |
| Contains more Vitamin KVitamin K | +766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.89µg | 8.94µg | 335% |
| Cholesterol | 372mg | 142mg | 77% |
| Phosphorus | 198mg | 490mg | 42% |
| Selenium | 30.7µg | 52.7µg | 40% |
| Choline | 293.8mg | 75mg | 40% |
| Calcium | 56mg | 382mg | 33% |
| Vitamin B3 | 0.075mg | 5.245mg | 32% |
| Protein | 12.56g | 24.62g | 24% |
| Polyunsaturated fat | 1.911g | 5.148g | 22% |
| Vitamin B2 | 0.457mg | 0.227mg | 18% |
| Vitamin B5 | 1.533mg | 0.642mg | 18% |
| Iron | 1.75mg | 2.92mg | 15% |
| Vitamin D | 82IU | 193IU | 14% |
| Vitamin A | 160µg | 32µg | 14% |
| Vitamin D | 2µg | 4.8µg | 14% |
| Copper | 0.072mg | 0.186mg | 13% |
| Folate | 47µg | 10µg | 9% |
| Potassium | 138mg | 397mg | 8% |
| Saturated fat | 3.126g | 1.528g | 7% |
| Sodium | 142mg | 307mg | 7% |
| Vitamin E | 1.05mg | 2.04mg | 7% |
| Magnesium | 12mg | 39mg | 6% |
| Calories | 143kcal | 208kcal | 3% |
| Vitamin B1 | 0.04mg | 0.08mg | 3% |
| Manganese | 0.028mg | 0.108mg | 3% |
| Fats | 9.51g | 11.45g | 3% |
| Vitamin K | 0.3µg | 2.6µg | 2% |
| Monounsaturated fat | 3.658g | 3.869g | 1% |
| Carbs | 0.72g | 0g | 0% |
| Net carbs | 0.72g | 0g | N/A |
| Sugar | 0.37g | 0g | N/A |
| Zinc | 1.29mg | 1.31mg | 0% |
| Vitamin B6 | 0.17mg | 0.167mg | 0% |
| Trans fat | 0.038g | N/A | |
| Tryptophan | 0.167mg | 0.276mg | 0% |
| Threonine | 0.556mg | 1.079mg | 0% |
| Isoleucine | 0.671mg | 1.134mg | 0% |
| Leucine | 1.086mg | 2.001mg | 0% |
| Lysine | 0.912mg | 2.26mg | 0% |
| Methionine | 0.38mg | 0.729mg | 0% |
| Phenylalanine | 0.68mg | 0.961mg | 0% |
| Valine | 0.858mg | 1.268mg | 0% |
| Histidine | 0.309mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0.058g | 0.509g | N/A |
| Omega-3 - ALA | 0.036g | N/A | |
| Omega-3 - DPA | 0.007g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.012g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.022g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 1.531g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.56 g
Fats:
9.51 g
Carbs:
0.72 g
Water:
76.15 g
Other:
1.06 g
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 | +27.7% |
| Contains more ProteinProtein | +96% |
| Contains more FatsFats | +20.4% |
| Contains more OtherOther | +307.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.126 g
Monounsaturated fat:
Mono. Fat
3.658 g
Polyunsaturated fat:
Poly. Fat
1.911 g
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 | -51.1% |
| Contains more Poly. FatPolyunsaturated fat | +169.4% |
~equal in
Monounsaturated fat
~3.869g