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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.
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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +7540%
Contains more IronIron +46%
Contains more CopperCopper +135.4%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +88.9%
Contains more ZincZinc +304.6%
Contains less SodiumSodium -82.1%
~equal in Potassium ~375mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +232.3%
Contains more Vitamin KVitamin K +73.3%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +225.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B3 ~5.048mg

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +15.2%
Contains more FatsFats +113.6%
Contains more OtherOther +1209.1%
Contains more WaterWater +22.3%
~equal in Carbs ~0g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +64.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Beefsteak raw DV% diff.
Vitamin B12 8.94µg 2.69µg 260%
Selenium 52.7µg 27.9µg 45%
Phosphorus 490mg 220mg 39%
Calcium 382mg 5mg 38%
Zinc 1.31mg 5.3mg 36%
Polyunsaturated fat 5.148g 0.189g 33%
Vitamin B6 0.167mg 0.543mg 29%
Cholesterol 142mg 67mg 25%
Vitamin D 4.8µg 0.1µg 24%
Vitamin D 193IU 3IU 24%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B5 0.642mg 13%
Iron 2.92mg 2mg 12%
Copper 0.186mg 0.079mg 12%
Sodium 307mg 55mg 11%
Fats 11.45g 5.36g 9%
Protein 24.62g 21.38g 6%
Manganese 0.108mg 5%
Monounsaturated fat 3.869g 2.354g 4%
Calories 208kcal 134kcal 4%
Vitamin A 32µg 2µg 3%
Vitamin B2 0.227mg 0.182mg 3%
Magnesium 39mg 25mg 3%
Folate 10µg 3µg 2%
Saturated fat 1.528g 1.875g 2%
Vitamin B3 5.245mg 5.048mg 1%
Vitamin K 2.6µg 1.5µg 1%
Potassium 397mg 375mg 1%
Vitamin B1 0.08mg 0.075mg 0%
Trans fat 0.253g N/A
Tryptophan 0.276mg 0.262mg 0%
Threonine 1.079mg 1.099mg 0%
Isoleucine 1.134mg 1.09mg 0%
Leucine 2.001mg 2.011mg 0%
Lysine 2.26mg 2.247mg 0%
Methionine 0.729mg 0.621mg 0%
Phenylalanine 0.961mg 0.931mg 0%
Valine 1.268mg 1.152mg 0%
Histidine 0.725mg 0.868mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
119%
Sardine
48%
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 is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 252mg)
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.