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Sardine vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between sardine and coconut milk

  • Sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and vitamin B2, yet coconut milk is higher in manganese.
  • Sardine covers your daily vitamin B12 needs 373% more than coconut milk.
  • 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 Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Sardine vs Coconut milk 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.
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +2287.5%
Contains more PotassiumPotassium +51%
Contains more IronIron +78%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +390%
Contains more SeleniumSelenium +750%
Contains more CopperCopper +43%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +748.1%
~equal in Magnesium ~37mg

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
11
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1260%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +590.1%
Contains more Vitamin B5Vitamin B5 +250.8%
Contains more Vitamin B6Vitamin B6 +406.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +782.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +60%

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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +975.1%
Contains more OtherOther +508.5%
Contains more FatsFats +108.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.4%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +281.6%
Contains more Poly. FatPolyunsaturated fat +1872.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Coconut milk
Lower in Sugar 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 Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Coconut milk DV% diff.
Vitamin B12 8.94µg 0µg 373%
Saturated fat 1.528g 21.14g 89%
Selenium 52.7µg 6.2µg 85%
Phosphorus 490mg 100mg 56%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.29g 45%
Calcium 382mg 16mg 37%
Manganese 0.108mg 0.916mg 35%
Polyunsaturated fat 5.148g 0.261g 33%
Vitamin B3 5.245mg 0.76mg 28%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Fats 11.45g 23.84g 19%
Vitamin B2 0.227mg 0mg 17%
Iron 2.92mg 1.64mg 16%
Vitamin E 2.04mg 0.15mg 13%
Sodium 307mg 15mg 13%
Choline 75mg 8.5mg 12%
Vitamin B6 0.167mg 0.033mg 10%
Copper 0.186mg 0.266mg 9%
Fiber 0g 2.2g 9%
Vitamin B5 0.642mg 0.183mg 9%
Monounsaturated fat 3.869g 1.014g 7%
Zinc 1.31mg 0.67mg 6%
Vitamin B1 0.08mg 0.026mg 5%
Vitamin A 32µg 0µg 4%
Potassium 397mg 263mg 4%
Vitamin C 0mg 2.8mg 3%
Carbs 0g 5.54g 2%
Vitamin K 2.6µg 0.1µg 2%
Folate 10µg 16µg 2%
Calories 208kcal 230kcal 1%
Net carbs 0g 3.34g N/A
Magnesium 39mg 37mg 0%
Sugar 0g 3.34g N/A
Tryptophan 0.276mg 0.027mg 0%
Threonine 1.079mg 0.083mg 0%
Isoleucine 1.134mg 0.09mg 0%
Leucine 2.001mg 0.17mg 0%
Lysine 2.26mg 0.101mg 0%
Methionine 0.729mg 0.043mg 0%
Phenylalanine 0.961mg 0.116mg 0%
Valine 1.268mg 0.139mg 0%
Histidine 0.725mg 0.053mg 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 Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
94%
Sardine
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 19.612g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 97)
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?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 292mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $3)

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.