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Sardine vs. Basil — In-Depth Nutrition Comparison

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Important differences between sardine and basil

  • Sardine has more vitamin B12, selenium, phosphorus, vitamin D, and vitamin B3; however, basil has more vitamin K, vitamin A, manganese, and copper.
  • Sardine's daily need coverage for vitamin B12 is 373% more.
  • Basil has a higher glycemic index than sardine.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Basil, fresh.

Infographic

Sardine vs Basil 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%
Basil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more CalciumCalcium +115.8%
Contains more PotassiumPotassium +34.6%
Contains more ZincZinc +61.7%
Contains more PhosphorusPhosphorus +775%
Contains more SeleniumSelenium +17466.7%
Contains more MagnesiumMagnesium +64.1%
Contains more CopperCopper +107%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +963%
~equal in Iron ~3.17mg

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%
Basil
4
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin EVitamin E +155%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +198.7%
Contains more Vitamin B3Vitamin B3 +481.5%
Contains more Vitamin B5Vitamin B5 +207.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +557.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin KVitamin K +15853.8%
Contains more FolateFolate +580%
~equal in Vitamin B6 ~0.155mg

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
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +681.6%
Contains more FatsFats +1689.1%
Contains more OtherOther +188%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.4%

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
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +4296.6%
Contains more Poly. FatPolyunsaturated fat +1223.4%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Basil DV% diff.
Vitamin B12 8.94µg 0µg 373%
Vitamin K 2.6µg 414.8µg 344%
Selenium 52.7µg 0.3µg 95%
Phosphorus 490mg 56mg 62%
Cholesterol 142mg 0mg 47%
Manganese 0.108mg 1.148mg 45%
Protein 24.62g 3.15g 43%
Polyunsaturated fat 5.148g 0.389g 32%
Vitamin B3 5.245mg 0.902mg 27%
Vitamin A 32µg 264µg 26%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Copper 0.186mg 0.385mg 22%
Calcium 382mg 177mg 21%
Vitamin C 0mg 18mg 20%
Fats 11.45g 0.64g 17%
Folate 10µg 68µg 15%
Sodium 307mg 4mg 13%
Choline 75mg 11.4mg 12%
Vitamin B2 0.227mg 0.076mg 12%
Monounsaturated fat 3.869g 0.088g 9%
Vitamin B5 0.642mg 0.209mg 9%
Calories 208kcal 23kcal 9%
Vitamin E 2.04mg 0.8mg 8%
Saturated fat 1.528g 0.041g 7%
Fiber 0g 1.6g 6%
Magnesium 39mg 64mg 6%
Zinc 1.31mg 0.81mg 5%
Vitamin B1 0.08mg 0.034mg 4%
Iron 2.92mg 3.17mg 3%
Potassium 397mg 295mg 3%
Vitamin B6 0.167mg 0.155mg 1%
Carbs 0g 2.65g 1%
Net carbs 0g 1.05g N/A
Sugar 0g 0.3g N/A
Tryptophan 0.276mg 0.039mg 0%
Threonine 1.079mg 0.104mg 0%
Isoleucine 1.134mg 0.104mg 0%
Leucine 2.001mg 0.191mg 0%
Lysine 2.26mg 0.11mg 0%
Methionine 0.729mg 0.036mg 0%
Phenylalanine 0.961mg 0.13mg 0%
Valine 1.268mg 0.127mg 0%
Histidine 0.725mg 0.051mg 0%
Fructose 0.02g 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 Basil
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
104%
Basil
Minerals Daily Need Coverage Score
94%
Sardine
57%
Basil

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 1.487g)
Which food is cheaper?
Basil
Basil is cheaper (difference - $4.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.