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Sardine vs Egg - In-Depth Nutrition Comparison

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What are the differences between Sardine and Egg?

  • Sardine is higher in Vitamin B12, Phosphorus, Selenium, Calcium, Vitamin B3, and Iron, however Egg is richer in Copper, Choline, and Vitamin B2.
  • Sardine's daily need coverage for Vitamin B12 is 326% more.
  • Egg contains 82 times less Vitamin B3 than Sardine. Sardine contains 5.245mg of Vitamin B3, while Egg contains 0.064mg.
  • Sardine has less Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Sardine vs Egg 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Egg
Contains more Calcium +664%
Contains more Iron +145.4%
Contains more Magnesium +290%
Contains more Phosphorus +184.9%
Contains more Potassium +215.1%
Contains more Zinc +24.8%
Contains less Sodium -59.6%
Contains more Copper +975.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Calcium +664%
Contains more Iron +145.4%
Contains more Magnesium +290%
Contains more Phosphorus +184.9%
Contains more Potassium +215.1%
Contains more Zinc +24.8%
Contains less Sodium -59.6%
Contains more Copper +975.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Egg
Contains more Vitamin E +98.1%
Contains more Vitamin D +118.2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +8095.3%
Contains more Vitamin B6 +38%
Contains more Vitamin B12 +705.4%
Contains more Vitamin K +766.7%
Contains more Vitamin A +381.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +117.8%
Contains more Folate +340%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin E +98.1%
Contains more Vitamin D +118.2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +8095.3%
Contains more Vitamin B6 +38%
Contains more Vitamin B12 +705.4%
Contains more Vitamin K +766.7%
Contains more Vitamin A +381.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +117.8%
Contains more Folate +340%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Egg
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Egg Opinion
Net carbs 0g 1.12g Egg
Protein 24.62g 12.58g Sardine
Fats 11.45g 10.61g Sardine
Carbs 0g 1.12g Egg
Calories 208kcal 155kcal Sardine
Starch g g
Fructose g g
Sugar 0g 1.12g Sardine
Fiber 0g 0g
Calcium 382mg 50mg Sardine
Iron 2.92mg 1.19mg Sardine
Magnesium 39mg 10mg Sardine
Phosphorus 490mg 172mg Sardine
Potassium 397mg 126mg Sardine
Sodium 307mg 124mg Egg
Zinc 1.31mg 1.05mg Sardine
Copper 0.186mg 2mg Egg
Vitamin A 108IU 520IU Egg
Vitamin E 2.04mg 1.03mg Sardine
Vitamin D 193IU 87IU Sardine
Vitamin D 4.8µg 2.2µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.066mg Sardine
Vitamin B2 0.227mg 0.513mg Egg
Vitamin B3 5.245mg 0.064mg Sardine
Vitamin B5 0.642mg 1.398mg Egg
Vitamin B6 0.167mg 0.121mg Sardine
Folate 10µg 44µg Egg
Vitamin B12 8.94µg 1.11µg Sardine
Vitamin K 2.6µg 0.3µg Sardine
Tryptophan 0.276mg 0.153mg Sardine
Threonine 1.079mg 0.604mg Sardine
Isoleucine 1.134mg 0.686mg Sardine
Leucine 2.001mg 1.075mg Sardine
Lysine 2.26mg 0.904mg Sardine
Methionine 0.729mg 0.392mg Sardine
Phenylalanine 0.961mg 0.668mg Sardine
Valine 1.268mg 0.767mg Sardine
Histidine 0.725mg 0.298mg Sardine
Cholesterol 142mg 373mg Sardine
Trans Fat g g
Saturated Fat 1.528g 3.267g Sardine
Monounsaturated Fat 3.869g 4.077g Egg
Polyunsaturated fat 5.148g 1.414g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
45
Egg
Mineral Summary Score
79
Sardine
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
75%
Egg
Carbohydrates
0%
Sardine
1%
Egg
Fats
53%
Sardine
49%
Egg

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 231mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.739g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 183mg)
Which food is cheaper?
Egg
Egg is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.