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  6. Fast food vs. Sardines

Fast food vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between fast food and sardines

  • Fast food is higher in vitamin B1 and folate, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin E.
  • Sardines cover your daily vitamin B12 needs 335% more than fast food.
  • Fast food contains 8 times more folate than sardines. While fast food contains 80µg of folate, sardines contain only 10µg.
  • The amount of saturated fat in sardines is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fast foods, hamburger; single, regular patty; plain and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Fast food vs Sardines infographic
Infographic link

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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 ZincZinc +92.4%
Contains more ManganeseManganese +230.6%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +516.1%
Contains more PotassiumPotassium +101.5%
Contains more CopperCopper +53.7%
Contains more PhosphorusPhosphorus +265.7%
Contains more SeleniumSelenium +159.6%
~equal in Iron ~2.92mg
~equal in Sodium ~307mg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +88.5%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin EVitamin E +436.8%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B12Vitamin B12 +904.5%
Contains more CholineCholine +118%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Fast food Sardines DV% diff.
Vitamin B12 0.89µg 8.94µg 335%
Selenium 20.3µg 52.7µg 59%
Phosphorus 134mg 490mg 51%
Cholesterol 33mg 142mg 36%
Calcium 62mg 382mg 32%
Vitamin D 2IU 193IU 24%
Vitamin D 0.1µg 4.8µg 24%
Polyunsaturated fat 1.68g 5.148g 23%
Vitamin B1 0.317mg 0.08mg 20%
Folate 80µg 10µg 18%
Protein 16.52g 24.62g 16%
Saturated fat 4.493g 1.528g 13%
Vitamin E 0.38mg 2.04mg 11%
Zinc 2.52mg 1.31mg 11%
Carbs 31.5g 0g 11%
Manganese 0.357mg 0.108mg 11%
Vitamin B2 0.363mg 0.227mg 10%
Starch 22.87g 9%
Fiber 1.7g 0g 7%
Copper 0.121mg 0.186mg 7%
Choline 34.4mg 75mg 7%
Potassium 197mg 397mg 6%
Calories 297kcal 208kcal 4%
Fructose 2.27g 3%
Vitamin B6 0.212mg 0.167mg 3%
Magnesium 27mg 39mg 3%
Vitamin A 9µg 32µg 3%
Vitamin B3 5.617mg 5.245mg 2%
Vitamin K 4.9µg 2.6µg 2%
Iron 3.06mg 2.92mg 2%
Monounsaturated fat 4.835g 3.869g 2%
Vitamin B5 0.53mg 0.642mg 2%
Fats 12.01g 11.45g 1%
Sodium 331mg 307mg 1%
Net carbs 29.8g 0g N/A
Sugar 4.88g 0g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.276mg 0%
Threonine 0.46mg 1.079mg 0%
Isoleucine 0.642mg 1.134mg 0%
Leucine 1.13mg 2.001mg 0%
Lysine 0.785mg 2.26mg 0%
Methionine 0.306mg 0.729mg 0%
Phenylalanine 0.67mg 0.961mg 0%
Valine 0.728mg 1.268mg 0%
Histidine 0.402mg 0.725mg 0%
Omega-3 - EPA 0.005g 0.473g N/A
Omega-3 - DHA 0.001g 0.509g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +49%
Contains more WaterWater +55%
Contains more OtherOther +184.2%
~equal in Fats ~11.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 more Mono. FatMonounsaturated fat +25%
Contains less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +206.4%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.