Sardines vs. Crouton — In-Depth Nutrition Comparison
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Significant differences between sardines and crouton
- Sardines have more vitamin B12, phosphorus, calcium, and selenium; however, crouton is richer in vitamin B1, folate, fiber, and manganese.
- Sardines cover 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 sardines is 0.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Croutons, plain.
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +26.5% |
| Contains more Poly. FatPolyunsaturated fat | +304.4% |
~equal in
Saturated fat
~1.51g
