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Sardines vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between sardines and dates

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin E, yet dates are higher in fiber.
  • Sardines cover your daily vitamin B12 needs 373% more than dates.
  • 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 Dates, deglet noor.

Infographic

Sardines vs Dates 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%
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +879.5%
Contains more IronIron +186.3%
Contains more ZincZinc +351.7%
Contains more PhosphorusPhosphorus +690.3%
Contains more SeleniumSelenium +1656.7%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +65.2%
Contains more CopperCopper +10.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +142.6%

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%
Dates
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3980%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +243.9%
Contains more Vitamin B3Vitamin B3 +311.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1090.5%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +90%
~equal in Vitamin B5 ~0.589mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Sardines Dates DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 3µg 90%
Phosphorus 490mg 62mg 61%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.45g 44%
Calcium 382mg 39mg 34%
Polyunsaturated fat 5.148g 0.019g 34%
Fiber 0g 8g 32%
Vitamin B3 5.245mg 1.274mg 25%
Carbs 0g 75.03g 25%
Vitamin D 193IU 0IU 24%
Iron 2.92mg 1.02mg 24%
Fructose 19.56g 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.39g 17%
Sodium 307mg 2mg 13%
Vitamin E 2.04mg 0.05mg 13%
Vitamin B2 0.227mg 0.066mg 12%
Choline 75mg 6.3mg 12%
Monounsaturated fat 3.869g 0.036g 10%
Zinc 1.31mg 0.29mg 9%
Potassium 397mg 656mg 8%
Manganese 0.108mg 0.262mg 7%
Saturated fat 1.528g 0.032g 7%
Calories 208kcal 282kcal 4%
Vitamin A 32µg 0µg 4%
Folate 10µg 19µg 2%
Vitamin B1 0.08mg 0.052mg 2%
Copper 0.186mg 0.206mg 2%
Vitamin B5 0.642mg 0.589mg 1%
Magnesium 39mg 43mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Vitamin B6 0.167mg 0.165mg 0%
Vitamin K 2.6µg 2.7µg 0%
Tryptophan 0.276mg 0.012mg 0%
Threonine 1.079mg 0.043mg 0%
Isoleucine 1.134mg 0.049mg 0%
Leucine 2.001mg 0.084mg 0%
Lysine 2.26mg 0.066mg 0%
Methionine 0.729mg 0.022mg 0%
Phenylalanine 0.961mg 0.05mg 0%
Valine 1.268mg 0.071mg 0%
Histidine 0.725mg 0.032mg 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +904.9%
Contains more FatsFats +2835.9%
Contains more WaterWater +190.4%
Contains more OtherOther +170%
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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +10647.2%
Contains more Poly. FatPolyunsaturated fat +26994.7%
Contains less Sat. FatSaturated fat -97.9%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.