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Sardine vs. Crouton — In-Depth Nutrition Comparison

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Significant differences between sardine and crouton

  • Sardine has more vitamin B12, phosphorus, calcium, and selenium; however, crouton is richer in vitamin B1, folate, fiber, and manganese.
  • Sardine covers your daily vitamin B12 needs 373% more than crouton.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of sardine is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Croutons, plain.

Infographic

Sardine vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +402.6%
Contains more PotassiumPotassium +220.2%
Contains more CopperCopper +14.1%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +326.1%
Contains less SodiumSodium -56%
Contains more SeleniumSelenium +40.5%
Contains more IronIron +39.7%
Contains more ManganeseManganese +363%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B6Vitamin B6 +542.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +678.8%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more FolateFolate +1220%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.439mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +106.9%
Contains more FatsFats +73.5%
Contains more WaterWater +983.8%
Contains more OtherOther +72.8%
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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +26.5%
Contains more Poly. FatPolyunsaturated fat +304.4%
~equal in Saturated fat ~1.51g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Crouton DV% diff.
Vitamin B12 8.94µg 0µg 373%
Phosphorus 490mg 115mg 54%
Cholesterol 142mg 0mg 47%
Vitamin B1 0.08mg 0.623mg 45%
Folate 10µg 132µg 31%
Calcium 382mg 76mg 31%
Selenium 52.7µg 37.5µg 28%
Polyunsaturated fat 5.148g 1.273g 26%
Protein 24.62g 11.9g 25%
Carbs 0g 73.5g 25%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Fiber 0g 5.1g 20%
Manganese 0.108mg 0.5mg 17%
Sodium 307mg 698mg 17%
Iron 2.92mg 4.08mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B6 0.167mg 0.026mg 11%
Calories 208kcal 407kcal 10%
Potassium 397mg 124mg 8%
Fats 11.45g 6.6g 7%
Vitamin A 32µg 0µg 4%
Zinc 1.31mg 0.89mg 4%
Vitamin B5 0.642mg 0.429mg 4%
Vitamin B2 0.227mg 0.272mg 3%
Copper 0.186mg 0.163mg 3%
Vitamin K 2.6µg 2%
Magnesium 39mg 31mg 2%
Monounsaturated fat 3.869g 3.059g 2%
Vitamin B3 5.245mg 5.439mg 1%
Net carbs 0g 68.4g N/A
Saturated fat 1.528g 1.51g 0%
Tryptophan 0.276mg 0.14mg 0%
Threonine 1.079mg 0.337mg 0%
Isoleucine 1.134mg 0.456mg 0%
Leucine 2.001mg 0.832mg 0%
Lysine 2.26mg 0.278mg 0%
Methionine 0.729mg 0.211mg 0%
Phenylalanine 0.961mg 0.586mg 0%
Valine 1.268mg 0.514mg 0%
Histidine 0.725mg 0.255mg 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 Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
94%
Sardine
70%
Crouton

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 391mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 72)
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?
Crouton
Crouton is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 0.018g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $5.5)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.