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Sardines vs. Fast food — In-Depth Nutrition Comparison

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A recap on differences between sardines and fast food

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin E, yet fast food is higher in vitamin B1 and folate.
  • Sardines cover your daily vitamin B12 needs 335% more than fast food.
  • Sardines contain 97 times more vitamin D than fast food. While sardines contain 193IU of vitamin D, fast food contains only 2IU.
  • The amount of cholesterol in fast food is lower.
  • 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 Fast foods, hamburger; single, regular patty; plain.

Infographic

Sardines vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +516.1%
Contains more PotassiumPotassium +101.5%
Contains more CopperCopper +53.7%
Contains more PhosphorusPhosphorus +265.7%
Contains more SeleniumSelenium +159.6%
Contains more ZincZinc +92.4%
Contains more ManganeseManganese +230.6%
~equal in Iron ~3.06mg
~equal in Sodium ~331mg

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin EVitamin E +436.8%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B12Vitamin B12 +904.5%
Contains more CholineCholine +118%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +88.5%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.617mg

All nutrients comparison - raw data values

Nutrient Sardines Fast food DV% diff.
Vitamin B12 8.94µg 0.89µg 335%
Selenium 52.7µg 20.3µg 59%
Phosphorus 490mg 134mg 51%
Cholesterol 142mg 33mg 36%
Calcium 382mg 62mg 32%
Vitamin D 193IU 2IU 24%
Vitamin D 4.8µg 0.1µg 24%
Polyunsaturated fat 5.148g 1.68g 23%
Vitamin B1 0.08mg 0.317mg 20%
Folate 10µg 80µg 18%
Protein 24.62g 16.52g 16%
Saturated fat 1.528g 4.493g 13%
Vitamin E 2.04mg 0.38mg 11%
Zinc 1.31mg 2.52mg 11%
Carbs 0g 31.5g 11%
Manganese 0.108mg 0.357mg 11%
Vitamin B2 0.227mg 0.363mg 10%
Starch 22.87g 9%
Fiber 0g 1.7g 7%
Copper 0.186mg 0.121mg 7%
Choline 75mg 34.4mg 7%
Potassium 397mg 197mg 6%
Calories 208kcal 297kcal 4%
Fructose 2.27g 3%
Vitamin B6 0.167mg 0.212mg 3%
Magnesium 39mg 27mg 3%
Vitamin A 32µg 9µg 3%
Vitamin B3 5.245mg 5.617mg 2%
Vitamin K 2.6µg 4.9µg 2%
Iron 2.92mg 3.06mg 2%
Monounsaturated fat 3.869g 4.835g 2%
Vitamin B5 0.642mg 0.53mg 2%
Fats 11.45g 12.01g 1%
Sodium 307mg 331mg 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.276mg 0.144mg 0%
Threonine 1.079mg 0.46mg 0%
Isoleucine 1.134mg 0.642mg 0%
Leucine 2.001mg 1.13mg 0%
Lysine 2.26mg 0.785mg 0%
Methionine 0.729mg 0.306mg 0%
Phenylalanine 0.961mg 0.67mg 0%
Valine 1.268mg 0.728mg 0%
Histidine 0.725mg 0.402mg 0%
Omega-3 - EPA 0.473g 0.005g N/A
Omega-3 - DHA 0.509g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more ProteinProtein +49%
Contains more WaterWater +55%
Contains more OtherOther +184.2%
Contains more CarbsCarbs +∞%
~equal in Fats ~12.01g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +206.4%
Contains more Mono. FatMonounsaturated fat +25%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.