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  6. English muffin vs. Sardines

English muffin vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between English muffins and sardines?

  • English muffins are higher in manganese, fiber, and vitamin B1; however, sardines are richer in vitamin B12, phosphorus, calcium, iron, vitamin B3, and vitamin B6.
  • Sardines' daily need coverage for vitamin B12 is 371% more.
  • Sardines have a lower glycemic index (0) than English muffins (77).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

English muffin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 ManganeseManganese +230.6%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +634.6%
Contains more PotassiumPotassium +203.1%
Contains more IronIron +228.1%
Contains more CopperCopper +44.2%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +268.4%
Contains less SodiumSodium -33.8%

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.
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more FolateFolate +270%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +234.9%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B6Vitamin B6 +288.4%
Contains more Vitamin B12Vitamin B12 +22250%

All nutrients comparison - raw data values

Nutrient English muffin Sardines DV% diff.
Vitamin B12 0.04µg 8.94µg 371%
Selenium 52.7µg 96%
Phosphorus 133mg 490mg 51%
Cholesterol 0mg 142mg 47%
Protein 7.7g 24.62g 34%
Calcium 52mg 382mg 33%
Polyunsaturated fat 0.888g 5.148g 28%
Iron 0.89mg 2.92mg 25%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B3 1.566mg 5.245mg 23%
Fats 1.8g 11.45g 15%
Carbs 46g 0g 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Fiber 2.7g 0g 11%
Manganese 0.357mg 0.108mg 11%
Vitamin B6 0.043mg 0.167mg 10%
Monounsaturated fat 0.302g 3.869g 9%
Potassium 131mg 397mg 8%
Vitamin B1 0.181mg 0.08mg 8%
Sodium 464mg 307mg 7%
Folate 37µg 10µg 7%
Saturated fat 0.259g 1.528g 6%
Zinc 0.7mg 1.31mg 6%
Copper 0.129mg 0.186mg 6%
Vitamin B2 0.154mg 0.227mg 6%
Vitamin A 0µg 32µg 4%
Magnesium 21mg 39mg 4%
Vitamin B5 0.446mg 0.642mg 4%
Vitamin K 2.6µg 2%
Calories 235kcal 208kcal 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 0g N/A
Tryptophan 0.092mg 0.276mg 0%
Threonine 0.242mg 1.079mg 0%
Isoleucine 0.315mg 1.134mg 0%
Leucine 0.553mg 2.001mg 0%
Lysine 0.241mg 2.26mg 0%
Methionine 0.139mg 0.729mg 0%
Phenylalanine 0.379mg 0.961mg 0%
Valine 0.353mg 1.268mg 0%
Histidine 0.17mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 ProteinProtein +219.7%
Contains more FatsFats +536.1%
Contains more WaterWater +41.6%
Contains more OtherOther +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -83%
Contains more Mono. FatMonounsaturated fat +1181.1%
Contains more Poly. FatPolyunsaturated fat +479.7%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.