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  6. Sardine vs. McDonald's Big Mac

Sardine vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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A recap on differences between sardine and mcDonald's Big Mac

  • Sardine is higher in vitamin B12, phosphorus, calcium, vitamin B3, iron, and copper, yet mcDonald's Big Mac is higher in folate and vitamin B1.
  • Sardine covers your daily vitamin B12 needs 336% more than mcDonald's Big Mac.
  • Sardine contains 4 times more phosphorus than mcDonald's Big Mac. While sardine contains 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 sardine 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

Sardine vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
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.
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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
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%
~equal in Vitamin B2 ~0.209mg

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
12% 15% 20% 51% 2%
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
50% 46% 4%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine McDonald's Big Mac
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine McDonald's Big Mac 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine McDonald's Big Mac
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sardine
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
94%
Sardine
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 2.275g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 106mg)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.