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  6. Sardines vs. Cauliflower

Sardines vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between sardines and cauliflower

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and copper; however, cauliflower is higher in vitamin C.
  • Sardines cover your daily need for vitamin B12, 373% more than cauliflower.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cauliflower, raw.

Infographic

Sardines vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1636.4%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +595.2%
Contains more CopperCopper +376.9%
Contains more ZincZinc +385.2%
Contains more PhosphorusPhosphorus +1013.6%
Contains more SeleniumSelenium +8683.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +43.5%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +934.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +69.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more Vitamin KVitamin K +496.2%
Contains more FolateFolate +470%
~equal in Vitamin B5 ~0.667mg

All nutrients comparison - raw data values

Nutrient Sardines Cauliflower DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.6µg 95%
Phosphorus 490mg 44mg 64%
Vitamin C 0mg 48.2mg 54%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.92g 45%
Calcium 382mg 22mg 36%
Polyunsaturated fat 5.148g 0.031g 34%
Iron 2.92mg 0.42mg 31%
Vitamin B3 5.245mg 0.507mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.28g 17%
Copper 0.186mg 0.039mg 16%
Vitamin B2 0.227mg 0.06mg 13%
Vitamin E 2.04mg 0.08mg 13%
Folate 10µg 57µg 12%
Sodium 307mg 30mg 12%
Vitamin K 2.6µg 15.5µg 11%
Monounsaturated fat 3.869g 0.034g 10%
Calories 208kcal 25kcal 9%
Zinc 1.31mg 0.27mg 9%
Fiber 0g 2g 8%
Magnesium 39mg 15mg 6%
Choline 75mg 44.3mg 6%
Saturated fat 1.528g 0.13g 6%
Vitamin A 32µg 0µg 4%
Vitamin B1 0.08mg 0.05mg 3%
Potassium 397mg 299mg 3%
Manganese 0.108mg 0.155mg 2%
Carbs 0g 4.97g 2%
Fructose 0.97g 1%
Vitamin B5 0.642mg 0.667mg 1%
Vitamin B6 0.167mg 0.184mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.276mg 0.02mg 0%
Threonine 1.079mg 0.076mg 0%
Isoleucine 1.134mg 0.071mg 0%
Leucine 2.001mg 0.106mg 0%
Lysine 2.26mg 0.217mg 0%
Methionine 0.729mg 0.02mg 0%
Phenylalanine 0.961mg 0.065mg 0%
Valine 1.268mg 0.125mg 0%
Histidine 0.725mg 0.056mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1182.3%
Contains more FatsFats +3989.3%
Contains more OtherOther +468.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.5%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +11279.4%
Contains more Poly. FatPolyunsaturated fat +16506.5%
Contains less Sat. FatSaturated fat -91.5%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.