Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Sardines
  5. Compare
  6. Sardines vs. Plantain raw

Sardines vs. Plantain raw — In-Depth Nutrition Comparison

Compare

A recap on differences between sardines and plantain raw

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3, yet plantain raw is higher in vitamin C and vitamin A.
  • Sardines cover your daily vitamin B12 needs 373% more than plantain raw.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Plantains, raw.

Infographic

Sardines vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +12633.3%
Contains more IronIron +386.7%
Contains more CopperCopper +129.6%
Contains more ZincZinc +835.7%
Contains more PhosphorusPhosphorus +1341.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3413.3%
Contains more PotassiumPotassium +25.7%
Contains less SodiumSodium -98.7%
~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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +320.4%
Contains more Vitamin B3Vitamin B3 +664.6%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more CholineCholine +455.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B6Vitamin B6 +79%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Sardines Plantain raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 1.5µg 93%
Phosphorus 490mg 34mg 65%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.3g 47%
Calcium 382mg 3mg 38%
Polyunsaturated fat 5.148g 0.069g 34%
Iron 2.92mg 0.6mg 29%
Vitamin B3 5.245mg 0.686mg 28%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin C 0mg 18.4mg 20%
Fats 11.45g 0.37g 17%
Sodium 307mg 4mg 13%
Vitamin E 2.04mg 0.14mg 13%
Vitamin B2 0.227mg 0.054mg 13%
Copper 0.186mg 0.081mg 12%
Choline 75mg 13.5mg 11%
Zinc 1.31mg 0.14mg 11%
Carbs 0g 31.89g 11%
Vitamin B6 0.167mg 0.299mg 10%
Monounsaturated fat 3.869g 0.032g 10%
Fiber 0g 2.3g 9%
Vitamin B5 0.642mg 0.26mg 8%
Saturated fat 1.528g 0.143g 6%
Manganese 0.108mg 5%
Calories 208kcal 122kcal 4%
Vitamin A 32µg 56µg 3%
Folate 10µg 22µg 3%
Potassium 397mg 499mg 3%
Vitamin B1 0.08mg 0.052mg 2%
Vitamin K 2.6µg 0.7µg 2%
Net carbs 0g 29.59g N/A
Magnesium 39mg 37mg 0%
Sugar 0g 15g N/A
Tryptophan 0.276mg 0.015mg 0%
Threonine 1.079mg 0.034mg 0%
Isoleucine 1.134mg 0.036mg 0%
Leucine 2.001mg 0.059mg 0%
Lysine 2.26mg 0.06mg 0%
Methionine 0.729mg 0.017mg 0%
Phenylalanine 0.961mg 0.044mg 0%
Valine 1.268mg 0.046mg 0%
Histidine 0.725mg 0.064mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1793.8%
Contains more FatsFats +2994.6%
Contains more OtherOther +272.4%
Contains more CarbsCarbs +∞%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +11990.6%
Contains more Poly. FatPolyunsaturated fat +7360.9%
Contains less Sat. FatSaturated fat -90.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.