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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Milk
Contains more Calcium +205.6%
Contains more Iron +9633.3%
Contains more Magnesium +254.5%
Contains more Phosphorus +415.8%
Contains more Potassium +164.7%
Contains more Zinc +211.9%
Contains more Copper +1760%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Contains more Calcium +205.6%
Contains more Iron +9633.3%
Contains more Magnesium +254.5%
Contains more Phosphorus +415.8%
Contains more Potassium +164.7%
Contains more Zinc +211.9%
Contains more Copper +1760%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sardine
10
:
1
Milk
Contains more Vitamin E +20300%
Contains more Vitamin D +300%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +5539.8%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +351.4%
Contains more Folate +100%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +2500%
Contains more Vitamin A +81.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +20300%
Contains more Vitamin D +300%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +5539.8%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +351.4%
Contains more Folate +100%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +2500%
Contains more Vitamin A +81.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Milk
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Milk Opinion
Net carbs 0g 4.99g Milk
Protein 24.62g 3.37g Sardine
Fats 11.45g 0.97g Sardine
Carbs 0g 4.99g Milk
Calories 208kcal 42kcal Sardine
Starch g g
Fructose g 0g Milk
Sugar 0g 5.2g Sardine
Fiber 0g 0g
Calcium 382mg 125mg Sardine
Iron 2.92mg 0.03mg Sardine
Magnesium 39mg 11mg Sardine
Phosphorus 490mg 95mg Sardine
Potassium 397mg 150mg Sardine
Sodium 307mg 44mg Milk
Zinc 1.31mg 0.42mg Sardine
Copper 0.186mg 0.01mg Sardine
Vitamin A 108IU 196IU Milk
Vitamin E 2.04mg 0.01mg Sardine
Vitamin D 193IU 48IU Sardine
Vitamin D 4.8µg 1.2µg Sardine
Vitamin C 0mg 0mg
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
Folate 10µg 5µg Sardine
Vitamin B12 8.94µg 0.47µg Sardine
Vitamin K 2.6µg 0.1µg 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
Cholesterol 142mg 5mg Milk
Trans Fat g g
Saturated Fat 1.528g 0.633g Milk
Monounsaturated Fat 3.869g 0.277g Sardine
Polyunsaturated fat 5.148g 0.035g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
16
Milk
Mineral Summary Score
79
Sardine
15
Milk

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
20%
Milk
Carbohydrates
0%
Sardine
5%
Milk
Fats
53%
Sardine
4%
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 contains less Sodium?
Milk
Milk contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 137mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.