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Sardine vs. Cutlet — In-Depth Nutrition Comparison

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The main differences between sardine and cutlet

  • Sardine is richer in vitamin B12, phosphorus, calcium, and vitamin D, yet cutlet is richer in vitamin B3, vitamin E, vitamin B2, vitamin B6, and fiber.
  • Daily need coverage for vitamin B12 for sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Sardine vs Cutlet 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.
Sardine
10
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%
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1636.4%
Contains more PotassiumPotassium +278.1%
Contains more IronIron +71.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +775%
Contains less SodiumSodium -17.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Cutlet
4
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +786.8%
Contains more Vitamin B2Vitamin B2 +485.9%
Contains more Vitamin B3Vitamin B3 +401.2%
Contains more Vitamin B6Vitamin B6 +199.4%
~equal in Vitamin C ~0mg

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
Cutlet
2
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more FatsFats +663.3%
Contains more OtherOther +254.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.9%
~equal in Protein ~23.29g

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
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains more Mono. FatMonounsaturated fat +1834.5%
Contains more Poly. FatPolyunsaturated fat +543.5%
Contains less Sat. FatSaturated fat -80.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Cutlet DV% diff.
Vitamin B12 8.94µg 0µg 373%
Vitamin B3 5.245mg 26.29mg 132%
Vitamin E 2.04mg 18.09mg 107%
Selenium 52.7µg 96%
Vitamin B2 0.227mg 1.33mg 85%
Phosphorus 490mg 56mg 62%
Cholesterol 142mg 0mg 47%
Calcium 382mg 22mg 36%
Polyunsaturated fat 5.148g 0.8g 29%
Vitamin B6 0.167mg 0.5mg 26%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Copper 0.186mg 21%
Fiber 0g 4.5g 18%
Iron 2.92mg 1.7mg 15%
Fats 11.45g 1.5g 15%
Choline 75mg 14%
Vitamin B5 0.642mg 13%
Potassium 397mg 105mg 9%
Magnesium 39mg 3mg 9%
Monounsaturated fat 3.869g 0.2g 9%
Saturated fat 1.528g 0.3g 6%
Manganese 0.108mg 5%
Calories 208kcal 117kcal 5%
Vitamin A 32µg 4%
Vitamin B1 0.08mg 0.05mg 3%
Protein 24.62g 23.29g 3%
Sodium 307mg 371mg 3%
Zinc 1.31mg 1mg 3%
Vitamin K 2.6µg 2%
Folate 10µg 2µg 2%
Carbs 0g 7.3g 2%
Net carbs 0g 2.8g N/A
Sugar 0g 0.2g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cutlet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
99%
Cutlet
Minerals Daily Need Coverage Score
94%
Sardine
18%
Cutlet

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 64mg)
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?
Cutlet
Cutlet is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Cutlet
Cutlet is lower in Saturated fat (difference - 1.228g)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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

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.