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Sardine vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between sardine and arrowroot

  • Sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and vitamin B2, yet arrowroot is higher in folate.
  • Sardine covers your daily vitamin B12 needs 373% more than arrowroot.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Arrowroot, raw.

Infographic

Sardine vs Arrowroot 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +6266.7%
Contains more IronIron +31.5%
Contains more CopperCopper +53.7%
Contains more ZincZinc +107.9%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +7428.6%
Contains more PotassiumPotassium +14.4%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +61.1%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +284.7%
Contains more Vitamin B3Vitamin B3 +209.8%
Contains more Vitamin B5Vitamin B5 +119.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more FolateFolate +3280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +480.7%
Contains more FatsFats +5625%
Contains more OtherOther +204.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +96625%
Contains more Poly. FatPolyunsaturated fat +5495.7%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Arrowroot
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Arrowroot DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.7µg 95%
Folate 10µg 338µg 82%
Phosphorus 490mg 98mg 56%
Cholesterol 142mg 0mg 47%
Protein 24.62g 4.24g 41%
Calcium 382mg 6mg 38%
Polyunsaturated fat 5.148g 0.092g 34%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 1.693mg 22%
Fats 11.45g 0.2g 17%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.227mg 0.059mg 13%
Sodium 307mg 26mg 12%
Monounsaturated fat 3.869g 0.004g 10%
Iron 2.92mg 2.22mg 9%
Vitamin B6 0.167mg 0.266mg 8%
Copper 0.186mg 0.121mg 7%
Vitamin B5 0.642mg 0.292mg 7%
Saturated fat 1.528g 0.039g 7%
Calories 208kcal 65kcal 7%
Zinc 1.31mg 0.63mg 6%
Vitamin B1 0.08mg 0.143mg 5%
Fiber 0g 1.3g 5%
Carbs 0g 13.39g 4%
Manganese 0.108mg 0.174mg 3%
Vitamin A 32µg 1µg 3%
Magnesium 39mg 25mg 3%
Vitamin K 2.6µg 2%
Potassium 397mg 454mg 2%
Vitamin C 0mg 1.9mg 2%
Net carbs 0g 12.09g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
119%
Sardine
32%
Arrowroot
Minerals Daily Need Coverage Score
94%
Sardine
27%
Arrowroot

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 281mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 1.489g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.