Sardine vs. Egg white — In-Depth Nutrition Comparison
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Important differences between sardine and egg whites
- Sardine has more vitamin B12, phosphorus, selenium, calcium, iron, vitamin D, vitamin B3, and copper; however, egg whites have more vitamin B2.
- Sardine's daily need coverage for vitamin B12 is 369% more.
The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Egg, white, raw, fresh.
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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 | +254.5% |
| Contains more CalciumCalcium | +5357.1% |
| Contains more PotassiumPotassium | +143.6% |
| Contains more IronIron | +3550% |
| Contains more CopperCopper | +708.7% |
| Contains more ZincZinc | +4266.7% |
| Contains more PhosphorusPhosphorus | +3166.7% |
| Contains more ManganeseManganese | +881.8% |
| Contains more SeleniumSelenium | +163.5% |
| Contains less SodiumSodium | -45.9% |
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 B1Vitamin B1 | +1900% |
| Contains more Vitamin B3Vitamin B3 | +4895.2% |
| Contains more Vitamin B5Vitamin B5 | +237.9% |
| Contains more Vitamin B6Vitamin B6 | +3240% |
| Contains more Vitamin B12Vitamin B12 | +9833.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +6718.2% |
| Contains more Vitamin B2Vitamin B2 | +93.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.9% |
| Contains more FatsFats | +6635.3% |
| Contains more OtherOther | +585.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +46.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 8.94µg | 0.09µg | 369% |
| Phosphorus | 490mg | 15mg | 68% |
| Selenium | 52.7µg | 20µg | 59% |
| Cholesterol | 142mg | 0mg | 47% |
| Calcium | 382mg | 7mg | 38% |
| Iron | 2.92mg | 0.08mg | 36% |
| Polyunsaturated fat | 5.148g | 0g | 34% |
| Vitamin B3 | 5.245mg | 0.105mg | 32% |
| Protein | 24.62g | 10.9g | 27% |
| Vitamin D | 193IU | 0IU | 24% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Copper | 0.186mg | 0.023mg | 18% |
| Fats | 11.45g | 0.17g | 17% |
| Vitamin B2 | 0.227mg | 0.439mg | 16% |
| Vitamin E | 2.04mg | 0mg | 14% |
| Choline | 75mg | 1.1mg | 13% |
| Vitamin B6 | 0.167mg | 0.005mg | 12% |
| Zinc | 1.31mg | 0.03mg | 12% |
| Monounsaturated fat | 3.869g | 0g | 10% |
| Vitamin B5 | 0.642mg | 0.19mg | 9% |
| Calories | 208kcal | 52kcal | 8% |
| Magnesium | 39mg | 11mg | 7% |
| Potassium | 397mg | 163mg | 7% |
| Saturated fat | 1.528g | 0g | 7% |
| Vitamin B1 | 0.08mg | 0.004mg | 6% |
| Sodium | 307mg | 166mg | 6% |
| Manganese | 0.108mg | 0.011mg | 4% |
| Vitamin A | 32µg | 0µg | 4% |
| Vitamin K | 2.6µg | 0µg | 2% |
| Folate | 10µg | 4µg | 2% |
| Carbs | 0g | 0.73g | 0% |
| Net carbs | 0g | 0.73g | N/A |
| Sugar | 0g | 0.71g | N/A |
| Tryptophan | 0.276mg | 0.125mg | 0% |
| Threonine | 1.079mg | 0.449mg | 0% |
| Isoleucine | 1.134mg | 0.661mg | 0% |
| Leucine | 2.001mg | 1.016mg | 0% |
| Lysine | 2.26mg | 0.806mg | 0% |
| Methionine | 0.729mg | 0.399mg | 0% |
| Phenylalanine | 0.961mg | 0.686mg | 0% |
| Valine | 1.268mg | 0.809mg | 0% |
| Histidine | 0.725mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
10%
Minerals Daily Need Coverage Score
94%
17%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.71g)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 141mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.528g)
Which food is cheaper?
Egg white is cheaper (difference - $6)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)