Sardines vs. Canola oil — In-Depth Nutrition Comparison
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Significant differences between sardines and canola oil
- Sardines have more vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and vitamin D; however, canola oil is richer in vitamin E and vitamin K.
- Sardines cover your daily vitamin B12 needs 373% more than canola oil.
- Canola oil contains less cholesterol.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oil, canola.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +37400% |
| Contains more Vitamin EVitamin E | +755.9% |
| Contains more Vitamin KVitamin K | +2642.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Polyunsaturated fat | 5.148g | 28.142g | 153% |
| Monounsaturated fat | 3.869g | 63.276g | 149% |
| Fats | 11.45g | 100g | 136% |
| Vitamin E | 2.04mg | 17.46mg | 103% |
| Selenium | 52.7µg | 0µg | 96% |
| Phosphorus | 490mg | 0mg | 70% |
| Vitamin K | 2.6µg | 71.3µg | 57% |
| Protein | 24.62g | 0g | 49% |
| Cholesterol | 142mg | 0mg | 47% |
| Calcium | 382mg | 0mg | 38% |
| Iron | 2.92mg | 0mg | 37% |
| Calories | 208kcal | 884kcal | 34% |
| Vitamin B3 | 5.245mg | 0mg | 33% |
| Saturated fat | 1.528g | 7.365g | 27% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Vitamin D | 193IU | 0IU | 24% |
| Copper | 0.186mg | 0mg | 21% |
| Vitamin B2 | 0.227mg | 0mg | 17% |
| Choline | 75mg | 0.2mg | 14% |
| Vitamin B6 | 0.167mg | 0mg | 13% |
| Sodium | 307mg | 0mg | 13% |
| Vitamin B5 | 0.642mg | 0mg | 13% |
| Zinc | 1.31mg | 0mg | 12% |
| Potassium | 397mg | 0mg | 12% |
| Magnesium | 39mg | 0mg | 9% |
| Vitamin B1 | 0.08mg | 0mg | 7% |
| Manganese | 0.108mg | 0mg | 5% |
| Vitamin A | 32µg | 0µg | 4% |
| Folate | 10µg | 0µg | 3% |
| Trans fat | 0.395g | N/A | |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +773.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -79.3% |
| Contains more Mono. FatMonounsaturated fat | +1535.5% |
| Contains more Poly. FatPolyunsaturated fat | +446.7% |
