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  6. Sardine vs. Beefsteak raw

Sardine vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between Sardine and Beefsteak raw

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Copper, and Iron, however, Beefsteak raw has more Zinc, and Vitamin B6.
  • Sardine's daily need coverage for Vitamin B12 is 260% more.
  • Sardine has 76 times more Calcium than Beefsteak raw. Sardine has 382mg of Calcium, while Beefsteak raw has 5mg.
  • Beefsteak raw is lower in Cholesterol.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Sardine vs Beefsteak raw 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.
Sardine
Sardine
8
:
2
Beefsteak raw
Beefsteak raw
Contains more Calcium +7540%
Contains more Iron +46%
Contains more Magnesium +56%
Contains more Phosphorus +122.7%
Contains more Copper +135.4%
Contains more Selenium +88.9%
Contains less Sodium -82.1%
Contains more Zinc +304.6%
Equal in Potassium - 375
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +7540%
Contains more Iron +46%
Contains more Magnesium +56%
Contains more Phosphorus +122.7%
Contains more Copper +135.4%
Contains more Selenium +88.9%
Contains less Sodium -82.1%
Contains more Zinc +304.6%
Equal in Potassium - 375

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.
Sardine
Sardine
10
:
1
Beefsteak raw
Beefsteak raw
Contains more Vitamin A +1700%
Contains more Vitamin D +4700%
Contains more Vitamin B2 +24.7%
Contains more Folate +233.3%
Contains more Vitamin B12 +232.3%
Contains more Vitamin K +73.3%
Contains more Vitamin B6 +225.1%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 5.048
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin A +1700%
Contains more Vitamin D +4700%
Contains more Vitamin B2 +24.7%
Contains more Folate +233.3%
Contains more Vitamin B12 +232.3%
Contains more Vitamin K +73.3%
Contains more Vitamin B6 +225.1%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 5.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
1
Beefsteak raw
Beefsteak raw
Contains more Protein +15.2%
Contains more Fats +113.6%
Contains more Other +1209.1%
Contains more Water +22.3%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Protein +15.2%
Contains more Fats +113.6%
Contains more Other +1209.1%
Contains more Water +22.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
3
:
0
Beefsteak raw
Beefsteak raw
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +64.4%
Contains more Polyunsaturated fat +2623.8%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +64.4%
Contains more Polyunsaturated fat +2623.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Beefsteak raw Opinion
Protein 24.62g 21.38g Sardine
Fats 11.45g 5.36g Sardine
Calories 208kcal 134kcal Sardine
Calcium 382mg 5mg Sardine
Iron 2.92mg 2mg Sardine
Magnesium 39mg 25mg Sardine
Phosphorus 490mg 220mg Sardine
Potassium 397mg 375mg Sardine
Sodium 307mg 55mg Beefsteak raw
Zinc 1.31mg 5.3mg Beefsteak raw
Copper 0.186mg 0.079mg Sardine
Manganese 0.108mg Sardine
Selenium 52.7µg 27.9µg Sardine
Vitamin A 108IU 6IU Sardine
Vitamin A RAE 32µg 2µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 3IU Sardine
Vitamin D 4.8µg 0.1µg Sardine
Vitamin B1 0.08mg 0.075mg Sardine
Vitamin B2 0.227mg 0.182mg Sardine
Vitamin B3 5.245mg 5.048mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 0.543mg Beefsteak raw
Folate 10µg 3µg Sardine
Vitamin B12 8.94µg 2.69µg Sardine
Vitamin K 2.6µg 1.5µg Sardine
Tryptophan 0.276mg 0.262mg Sardine
Threonine 1.079mg 1.099mg Beefsteak raw
Isoleucine 1.134mg 1.09mg Sardine
Leucine 2.001mg 2.011mg Beefsteak raw
Lysine 2.26mg 2.247mg Sardine
Methionine 0.729mg 0.621mg Sardine
Phenylalanine 0.961mg 0.931mg Sardine
Valine 1.268mg 1.152mg Sardine
Histidine 0.725mg 0.868mg Beefsteak raw
Cholesterol 142mg 67mg Beefsteak raw
Trans Fat 0.253g Sardine
Saturated Fat 1.528g 1.875g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DPA 0g 0.008g Beefsteak raw
Monounsaturated Fat 3.869g 2.354g Sardine
Polyunsaturated fat 5.148g 0.189g Sardine
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Beefsteak raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
131%
Sardine
52%
Beefsteak raw
Minerals Daily Need Coverage Score
94%
Sardine
55%
Beefsteak raw

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.347g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 252mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 75mg)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $4.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.