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Sardine vs. Milk — In-Depth Nutrition Comparison

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Significant differences between Sardine and Milk

  • The amount of Vitamin B12, Selenium, Phosphorus, Iron, Vitamin B3, Calcium, Vitamin D, Copper, and Vitamin E in Sardine is higher than in Milk.
  • Sardine covers your daily Vitamin B12 needs 353% more than Milk.
  • Milk has 204 times less Vitamin E than Sardine. Sardine has 2.04mg of Vitamin E, while Milk has 0.01mg.
  • Milk contains less Cholesterol.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Sardine vs Milk 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.
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%
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +254.5%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +164.7%
Contains more IronIron +9633.3%
Contains more CopperCopper +1760%
Contains more ZincZinc +211.9%
Contains more PhosphorusPhosphorus +415.8%
Contains more ManganeseManganese +3500%
Contains more SeleniumSelenium +1497%
Contains less SodiumSodium -85.7%

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.
Sardine
11
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Milk
1
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +20300%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +5539.8%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +351.4%
Contains more Vitamin B12Vitamin B12 +1802.1%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +100%
Contains more CholineCholine +323.7%
Contains more Vitamin AVitamin A +81.5%
~equal in Vitamin C ~0mg

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
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +630.6%
Contains more FatsFats +1080.4%
Contains more OtherOther +476%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.8%

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
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +1296.8%
Contains more Poly. FatPolyunsaturated fat +14608.6%
Contains less Sat. FatSaturated Fat -58.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Milk Opinion
Calories 208kcal 42kcal Sardine
Protein 24.62g 3.37g Sardine
Fats 11.45g 0.97g Sardine
Net carbs 0g 4.99g Milk
Carbs 0g 4.99g Milk
Cholesterol 142mg 5mg Milk
Vitamin D 193IU 48IU Sardine
Magnesium 39mg 11mg Sardine
Calcium 382mg 125mg Sardine
Potassium 397mg 150mg Sardine
Iron 2.92mg 0.03mg Sardine
Sugar 0g 5.2g Sardine
Copper 0.186mg 0.01mg Sardine
Zinc 1.31mg 0.42mg Sardine
Phosphorus 490mg 95mg Sardine
Sodium 307mg 44mg Milk
Vitamin A 108IU 196IU Milk
Vitamin A 32µg 58µg Milk
Vitamin E 2.04mg 0.01mg Sardine
Vitamin D 4.8µg 1.2µg Sardine
Manganese 0.108mg 0.003mg Sardine
Selenium 52.7µg 3.3µg Sardine
Vitamin B1 0.08mg 0.02mg Sardine
Vitamin B2 0.227mg 0.185mg Sardine
Vitamin B3 5.245mg 0.093mg Sardine
Vitamin B5 0.642mg 0.361mg Sardine
Vitamin B6 0.167mg 0.037mg Sardine
Vitamin B12 8.94µg 0.47µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Folate 10µg 5µg Sardine
Choline 75mg 17.7mg Sardine
Saturated Fat 1.528g 0.633g Milk
Monounsaturated Fat 3.869g 0.277g Sardine
Polyunsaturated fat 5.148g 0.035g Sardine
Tryptophan 0.276mg 0.043mg Sardine
Threonine 1.079mg 0.143mg Sardine
Isoleucine 1.134mg 0.174mg Sardine
Leucine 2.001mg 0.319mg Sardine
Lysine 2.26mg 0.282mg Sardine
Methionine 0.729mg 0.088mg Sardine
Phenylalanine 0.961mg 0.174mg Sardine
Valine 1.268mg 0.22mg Sardine
Histidine 0.725mg 0.101mg Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Milk
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
124%
Sardine
15%
Milk
Minerals Daily Need Coverage Score
94%
Sardine
14%
Milk

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 31)
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?
Milk
Milk is lower in Cholesterol (difference - 137mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.895g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.