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  6. Sardine vs. Caesar salad

Sardine vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between sardine and caesar salad

  • Sardine is higher in vitamin B12, selenium, phosphorus, vitamin D, calcium, vitamin B3, and vitamin E, yet caesar salad is higher in vitamin B1.
  • Sardine covers your daily vitamin B12 needs 356% more than caesar salad.
  • The amount of cholesterol in caesar salad is lower.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Sardine vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +39.3%
Contains more CalciumCalcium +63.9%
Contains more PotassiumPotassium +133.5%
Contains more IronIron +24.8%
Contains more CopperCopper +47.6%
Contains more PhosphorusPhosphorus +112.1%
Contains less SodiumSodium -32.4%
Contains more SeleniumSelenium +67.8%
Contains more ZincZinc +22.9%
Contains more ManganeseManganese +197.2%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin EVitamin E +234.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +62%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +2135%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +143.8%
Contains more Vitamin B1Vitamin B1 +371.3%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin KVitamin K +126.9%
~equal in Vitamin C ~0mg

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +83.9%
Contains more FatsFats +20%
Contains more WaterWater +37.4%
Contains more OtherOther +98.2%
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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Mono. FatMonounsaturated fat +62.6%
Contains more Poly. FatPolyunsaturated fat +252.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Caesar salad DV% diff.
Vitamin B12 8.94µg 0.4µg 356%
Selenium 52.7µg 31.4µg 39%
Cholesterol 142mg 24mg 39%
Phosphorus 490mg 231mg 37%
Vitamin B1 0.08mg 0.377mg 25%
Polyunsaturated fat 5.148g 1.461g 25%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Protein 24.62g 13.39g 22%
Calcium 382mg 233mg 15%
Choline 75mg 14%
Vitamin B3 5.245mg 3.237mg 13%
Vitamin B6 0.167mg 13%
Saturated fat 1.528g 4.206g 12%
Carbs 0g 31.5g 11%
Starch 25.29g 10%
Vitamin E 2.04mg 0.61mg 10%
Manganese 0.108mg 0.321mg 9%
Iron 2.92mg 2.34mg 7%
Fiber 0g 1.7g 7%
Copper 0.186mg 0.126mg 7%
Potassium 397mg 170mg 7%
Sodium 307mg 454mg 6%
Vitamin B2 0.227mg 0.297mg 5%
Vitamin A 32µg 78µg 5%
Monounsaturated fat 3.869g 2.38g 4%
Vitamin B5 0.642mg 0.447mg 4%
Folate 10µg 3%
Calories 208kcal 265kcal 3%
Vitamin K 2.6µg 5.9µg 3%
Magnesium 39mg 28mg 3%
Fats 11.45g 9.54g 3%
Zinc 1.31mg 1.61mg 3%
Fructose 1.13g 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.02g N/A
Tryptophan 0.276mg 0.15mg 0%
Threonine 1.079mg 0.393mg 0%
Isoleucine 1.134mg 0.547mg 0%
Leucine 2.001mg 1.137mg 0%
Lysine 2.26mg 0.523mg 0%
Methionine 0.729mg 0.3mg 0%
Phenylalanine 0.961mg 0.717mg 0%
Valine 1.268mg 0.7mg 0%
Histidine 0.725mg 0.36mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Caesar salad
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
27%
Caesar salad
Minerals Daily Need Coverage Score
94%
Sardine
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 2.678g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
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?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 118mg)
Which food is cheaper?
Caesar salad
Caesar salad 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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.