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Sardine vs. Blueberry pie — In-Depth Nutrition Comparison

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The main differences between sardine and blueberry pie

  • Sardine is richer in vitamin B12, selenium, phosphorus, calcium, vitamin B3, iron, copper, and vitamin B5, yet blueberry pie is richer in vitamin B1.
  • Daily need coverage for vitamin B1 for blueberry pie is 12743% higher.
  • Blueberry pie contains less cholesterol.
  • Sardine has a lower glycemic index than blueberry pie.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pie, blueberry, prepared from recipe.

Infographic

Sardine vs Blueberry pie 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +5357.1%
Contains more PotassiumPotassium +694%
Contains more IronIron +137.4%
Contains more CopperCopper +177.6%
Contains more ZincZinc +555%
Contains more PhosphorusPhosphorus +1533.3%
Contains more SeleniumSelenium +612.2%
Contains less SodiumSodium -39.7%
Contains more ManganeseManganese +177.8%

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
10
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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72%
Contains more Vitamin B3Vitamin B3 +339.3%
Contains more Vitamin B5Vitamin B5 +417.7%
Contains more Vitamin B6Vitamin B6 +391.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +191150%
Contains more FolateFolate +130%

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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +811.9%
Contains more WaterWater +16.4%
Contains more OtherOther +517.1%
Contains more CarbsCarbs +∞%
~equal in Fats ~11.9g

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -47.5%
Contains more Poly. FatPolyunsaturated fat +67.1%
Contains more Mono. FatMonounsaturated fat +32.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Blueberry pie DV% diff.
Vitamin B1 0.08mg 153mg 12743%
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 7.4µg 82%
Phosphorus 490mg 30mg 66%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.7g 44%
Calcium 382mg 7mg 38%
Vitamin B3 5.245mg 1.194mg 25%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Iron 2.92mg 1.23mg 21%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Polyunsaturated fat 5.148g 3.08g 14%
Copper 0.186mg 0.067mg 13%
Carbs 0g 33.5g 11%
Zinc 1.31mg 0.2mg 10%
Potassium 397mg 50mg 10%
Vitamin B5 0.642mg 0.124mg 10%
Vitamin B6 0.167mg 0.034mg 10%
Manganese 0.108mg 0.3mg 8%
Magnesium 39mg 8mg 7%
Vitamin B2 0.227mg 0.132mg 7%
Saturated fat 1.528g 2.911g 6%
Sodium 307mg 185mg 5%
Folate 10µg 23µg 3%
Vitamin A 32µg 2µg 3%
Monounsaturated fat 3.869g 5.121g 3%
Calories 208kcal 245kcal 2%
Vitamin K 2.6µg 2%
Vitamin C 0mg 0.7mg 1%
Fats 11.45g 11.9g 1%
Net carbs 0g 33.5g N/A
Tryptophan 0.276mg 0.029mg 0%
Threonine 1.079mg 0.073mg 0%
Isoleucine 1.134mg 0.09mg 0%
Leucine 2.001mg 0.179mg 0%
Lysine 2.26mg 0.057mg 0%
Methionine 0.729mg 0.046mg 0%
Phenylalanine 0.961mg 0.127mg 0%
Valine 1.268mg 0.108mg 0%
Histidine 0.725mg 0.056mg 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 Blueberry pie
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
2949%
Blueberry pie
Minerals Daily Need Coverage Score
94%
Sardine
20%
Blueberry pie

Comparison summary

Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 1.383g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 59)
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?
Blueberry pie
Blueberry pie is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Blueberry pie
Blueberry pie is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Blueberry pie
Blueberry pie contains less Sodium (difference - 122mg)
Which food is cheaper?
Blueberry pie
Blueberry pie 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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.