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Sardine vs. Bagel — In-Depth Nutrition Comparison

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What are the main differences between sardine and bagel?

  • Sardine is richer in vitamin B12, phosphorus, selenium, calcium, and vitamin D, while bagel is higher in manganese, vitamin B1, folate, and fiber.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Bagel has a higher glycemic index (69) than sardine (0).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Bagels, wheat types in this comparison.

Infographic

Sardine vs Bagel 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%
Bagel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CalciumCalcium +1810%
Contains more PotassiumPotassium +140.6%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +245.1%
Contains less SodiumSodium -30.1%
Contains more SeleniumSelenium +83.6%
Contains more MagnesiumMagnesium +30.8%
Contains more ManganeseManganese +1224.1%
~equal in Iron ~2.76mg
~equal in Copper ~0.175mg

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%
Bagel
2
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% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +55.6%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +73.3%
Contains more CholineCholine +665.3%
Contains more Vitamin B1Vitamin B1 +403.8%
Contains more FolateFolate +660%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.209mg

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
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +141.4%
Contains more FatsFats +648.4%
Contains more WaterWater +58.7%
Contains more OtherOther +136.1%
Contains more CarbsCarbs +∞%

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
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +1234.1%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Bagel DV% diff.
Vitamin B12 8.94µg 0µg 373%
Manganese 0.108mg 1.43mg 57%
Phosphorus 490mg 142mg 50%
Cholesterol 142mg 0mg 47%
Selenium 52.7µg 28.7µg 44%
Calcium 382mg 20mg 36%
Protein 24.62g 10.2g 29%
Polyunsaturated fat 5.148g 0.936g 28%
Vitamin B1 0.08mg 0.403mg 27%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Folate 10µg 76µg 17%
Fiber 0g 4.1g 16%
Carbs 0g 48.89g 16%
Fats 11.45g 1.53g 15%
Choline 75mg 9.8mg 12%
Vitamin B3 5.245mg 3.37mg 12%
Vitamin E 2.04mg 0.32mg 11%
Monounsaturated fat 3.869g 0.29g 9%
Saturated fat 1.528g 0g 7%
Potassium 397mg 165mg 7%
Sodium 307mg 439mg 6%
Vitamin B5 0.642mg 0.375mg 5%
Vitamin A 32µg 0µg 4%
Magnesium 39mg 51mg 3%
Calories 208kcal 250kcal 2%
Vitamin B6 0.167mg 0.147mg 2%
Zinc 1.31mg 1.1mg 2%
Iron 2.92mg 2.76mg 2%
Vitamin B2 0.227mg 0.209mg 1%
Vitamin K 2.6µg 1.5µg 1%
Copper 0.186mg 0.175mg 1%
Net carbs 0g 44.79g N/A
Sugar 0g 6.12g 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 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Bagel
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
26%
Bagel
Minerals Daily Need Coverage Score
94%
Sardine
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 132mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 69)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 1.528g)
Which food is cheaper?
Bagel
Bagel 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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.