Sardines vs. McDonald's Big Mac — In-Depth Nutrition Comparison
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A recap on differences between sardines and mcDonald's Big Mac
- Sardines are higher in vitamin B12, phosphorus, calcium, vitamin B3, iron, and copper, yet mcDonald's Big Mac is higher in folate and vitamin B1.
- Sardines cover your daily vitamin B12 needs 336% more than mcDonald's Big Mac.
- Sardines contain 4 times more phosphorus than mcDonald's Big Mac. While sardines contain 490mg of phosphorus, mcDonald's Big Mac contains only 122mg.
- The amount of cholesterol in mcDonald's Big Mac 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 McDONALD'S, BIG MAC.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +95% |
| Contains more CalciumCalcium | +229.3% |
| Contains more PotassiumPotassium | +119.3% |
| Contains more IronIron | +46% |
| Contains more CopperCopper | +89.8% |
| Contains more PhosphorusPhosphorus | +301.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +45.8% |
| Contains more ManganeseManganese | +90.7% |
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 B3Vitamin B3 | +55% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +915.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more FolateFolate | +360% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.88µg | 336% |
| Selenium | 52.7µg | 96% | |
| Phosphorus | 490mg | 122mg | 53% |
| Cholesterol | 142mg | 36mg | 35% |
| Polyunsaturated fat | 5.148g | 0.306g | 32% |
| Calcium | 382mg | 116mg | 27% |
| Protein | 24.62g | 11.82g | 26% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Choline | 75mg | 14% | |
| Vitamin E | 2.04mg | 14% | |
| Vitamin B6 | 0.167mg | 13% | |
| Vitamin B5 | 0.642mg | 13% | |
| Vitamin B3 | 5.245mg | 3.384mg | 12% |
| Iron | 2.92mg | 2mg | 12% |
| Saturated fat | 1.528g | 3.803g | 10% |
| Copper | 0.186mg | 0.098mg | 10% |
| Folate | 10µg | 46µg | 9% |
| Vitamin B1 | 0.08mg | 0.176mg | 8% |
| Sodium | 307mg | 460mg | 7% |
| Carbs | 0g | 20.08g | 7% |
| Fiber | 0g | 1.6g | 6% |
| Potassium | 397mg | 181mg | 6% |
| Zinc | 1.31mg | 1.91mg | 5% |
| Magnesium | 39mg | 20mg | 5% |
| Fats | 11.45g | 14.96g | 5% |
| Vitamin A | 32µg | 4% | |
| Manganese | 0.108mg | 0.206mg | 4% |
| Fructose | 1.69g | 2% | |
| Vitamin K | 2.6µg | 2% | |
| Calories | 208kcal | 257kcal | 2% |
| Monounsaturated fat | 3.869g | 3.474g | 1% |
| Vitamin B2 | 0.227mg | 0.209mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 0g | 18.48g | N/A |
| Sugar | 0g | 3.97g | N/A |
| Trans fat | 0.588g | N/A | |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
11.82 g
Fats:
14.96 g
Carbs:
20.08 g
Water:
51.3 g
Other:
1.84 g
| Contains more ProteinProtein | +108.3% |
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +134.8% |
| Contains more FatsFats | +30.7% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
3.803 g
Monounsaturated fat:
Mono. Fat
3.474 g
Polyunsaturated fat:
Poly. Fat
0.306 g
| Contains less Sat. FatSaturated fat | -59.8% |
| Contains more Mono. FatMonounsaturated fat | +11.4% |
| Contains more Poly. FatPolyunsaturated fat | +1582.4% |
