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  6. Sardine vs. Dried fruit

Sardine vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between sardine and dried fruit

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, and vitamin D; however, dried fruit is richer in vitamin A, fiber, potassium, and copper.
  • Sardine covers your daily vitamin B12 needs 373% more than dried fruit.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, 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 Apricots, dried, sulfured, uncooked.

Infographic

Sardine vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +594.5%
Contains more ZincZinc +235.9%
Contains more PhosphorusPhosphorus +590.1%
Contains more SeleniumSelenium +2295.5%
Contains more PotassiumPotassium +192.7%
Contains more CopperCopper +84.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +117.6%
~equal in Iron ~2.66mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +206.8%
Contains more Vitamin B3Vitamin B3 +102.6%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +439.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +462.5%
Contains more Vitamin EVitamin E +112.3%
Contains more Vitamin KVitamin K +19.2%
~equal in Folate ~10µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +626.3%
Contains more FatsFats +2145.1%
Contains more WaterWater +93%
Contains more OtherOther +68.1%
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +5128.4%
Contains more Poly. FatPolyunsaturated fat +6856.8%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Dried fruit DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 2.2µg 92%
Phosphorus 490mg 71mg 60%
Cholesterol 142mg 0mg 47%
Protein 24.62g 3.39g 42%
Polyunsaturated fat 5.148g 0.074g 34%
Calcium 382mg 55mg 33%
Fiber 0g 7.3g 29%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Potassium 397mg 1162mg 23%
Carbs 0g 62.64g 21%
Copper 0.186mg 0.343mg 17%
Fats 11.45g 0.51g 17%
Vitamin B3 5.245mg 2.589mg 17%
Vitamin A 32µg 180µg 16%
Fructose 12.47g 16%
Vitamin E 2.04mg 4.33mg 15%
Sodium 307mg 10mg 13%
Vitamin B2 0.227mg 0.074mg 12%
Choline 75mg 13.9mg 11%
Monounsaturated fat 3.869g 0.074g 9%
Zinc 1.31mg 0.39mg 8%
Saturated fat 1.528g 0.017g 7%
Manganese 0.108mg 0.235mg 6%
Vitamin B1 0.08mg 0.015mg 5%
Iron 2.92mg 2.66mg 3%
Vitamin B5 0.642mg 0.516mg 3%
Calories 208kcal 241kcal 2%
Vitamin B6 0.167mg 0.143mg 2%
Magnesium 39mg 32mg 2%
Vitamin C 0mg 1mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Vitamin K 2.6µg 3.1µg 0%
Folate 10µg 10µg 0%
Tryptophan 0.276mg 0.016mg 0%
Threonine 1.079mg 0.073mg 0%
Isoleucine 1.134mg 0.063mg 0%
Leucine 2.001mg 0.105mg 0%
Lysine 2.26mg 0.083mg 0%
Methionine 0.729mg 0.015mg 0%
Phenylalanine 0.961mg 0.062mg 0%
Valine 1.268mg 0.078mg 0%
Histidine 0.725mg 0.047mg 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 Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
94%
Sardine
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 31)
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?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.511g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.