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  6. Sardines vs. Corn raw

Sardines vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between sardines and corn raw

  • Sardines are higher than corn raw in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, copper, and vitamin B2.
  • Sardines cover your daily vitamin B12 needs 373% more than corn raw.
  • 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 Corn, sweet, yellow, raw.

Infographic

Sardines vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +19000%
Contains more PotassiumPotassium +47%
Contains more IronIron +461.5%
Contains more CopperCopper +244.4%
Contains more ZincZinc +184.8%
Contains more PhosphorusPhosphorus +450.6%
Contains more SeleniumSelenium +8683.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +50.9%
~equal in Magnesium ~37mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin EVitamin E +2814.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +196.3%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +766.7%
Contains more CholineCholine +226.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more FolateFolate +320%

All nutrients comparison - raw data values

Nutrient Sardines Corn raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.6µg 95%
Phosphorus 490mg 89mg 57%
Cholesterol 142mg 0mg 47%
Protein 24.62g 3.27g 43%
Calcium 382mg 2mg 38%
Polyunsaturated fat 5.148g 0.487g 31%
Iron 2.92mg 0.52mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 1.77mg 22%
Fats 11.45g 1.35g 16%
Copper 0.186mg 0.054mg 15%
Sodium 307mg 15mg 13%
Vitamin E 2.04mg 0.07mg 13%
Vitamin B2 0.227mg 0.055mg 13%
Choline 75mg 23mg 9%
Monounsaturated fat 3.869g 0.432g 9%
Folate 10µg 42µg 8%
Vitamin C 0mg 6.8mg 8%
Fiber 0g 2g 8%
Zinc 1.31mg 0.46mg 8%
Vitamin B6 0.167mg 0.093mg 6%
Calories 208kcal 86kcal 6%
Carbs 0g 18.7g 6%
Vitamin B1 0.08mg 0.155mg 6%
Saturated fat 1.528g 0.325g 5%
Potassium 397mg 270mg 4%
Vitamin A 32µg 9µg 3%
Fructose 1.94g 2%
Vitamin B5 0.642mg 0.717mg 2%
Starch 5.7g 2%
Vitamin K 2.6µg 0.3µg 2%
Manganese 0.108mg 0.163mg 2%
Net carbs 0g 16.7g N/A
Magnesium 39mg 37mg 0%
Sugar 0g 6.26g N/A
Tryptophan 0.276mg 0.023mg 0%
Threonine 1.079mg 0.129mg 0%
Isoleucine 1.134mg 0.129mg 0%
Leucine 2.001mg 0.348mg 0%
Lysine 2.26mg 0.137mg 0%
Methionine 0.729mg 0.067mg 0%
Phenylalanine 0.961mg 0.15mg 0%
Valine 1.268mg 0.185mg 0%
Histidine 0.725mg 0.089mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +652.9%
Contains more FatsFats +748.1%
Contains more OtherOther +585.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.6%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +795.6%
Contains more Poly. FatPolyunsaturated fat +957.1%
Contains less Sat. FatSaturated fat -78.7%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.