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  6. Sardines vs. Millet raw

Sardines vs. Millet raw — In-Depth Nutrition Comparison

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How are sardines and millet raw different?

  • Sardines are higher in vitamin B12, selenium, calcium, vitamin D, and phosphorus; however, millet raw is richer in manganese, copper, fiber, and vitamin B1.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than millet raw (71).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Millet, raw are the varieties used in this article.

Infographic

Sardines vs Millet raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +4675%
Contains more PotassiumPotassium +103.6%
Contains more PhosphorusPhosphorus +71.9%
Contains more SeleniumSelenium +1851.9%
Contains more MagnesiumMagnesium +192.3%
Contains more CopperCopper +303.2%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1411.1%
~equal in Iron ~3.01mg

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3980%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +188.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +426.3%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +129.9%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.72mg

All nutrients comparison - raw data values

Nutrient Sardines Millet raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 2.7µg 91%
Manganese 0.108mg 1.632mg 66%
Copper 0.186mg 0.75mg 63%
Cholesterol 142mg 0mg 47%
Calcium 382mg 8mg 37%
Fiber 0g 8.5g 34%
Phosphorus 490mg 285mg 29%
Vitamin B1 0.08mg 0.421mg 28%
Protein 24.62g 11.02g 27%
Vitamin D 4.8µg 0µg 24%
Carbs 0g 72.85g 24%
Vitamin D 193IU 0IU 24%
Polyunsaturated fat 5.148g 2.134g 20%
Folate 10µg 85µg 19%
Magnesium 39mg 114mg 18%
Vitamin B6 0.167mg 0.384mg 17%
Choline 75mg 14%
Sodium 307mg 5mg 13%
Vitamin E 2.04mg 0.05mg 13%
Fats 11.45g 4.22g 11%
Calories 208kcal 378kcal 9%
Monounsaturated fat 3.869g 0.773g 8%
Potassium 397mg 195mg 6%
Vitamin B2 0.227mg 0.29mg 5%
Vitamin B5 0.642mg 0.848mg 4%
Vitamin A 32µg 0µg 4%
Saturated fat 1.528g 0.723g 4%
Vitamin B3 5.245mg 4.72mg 3%
Zinc 1.31mg 1.68mg 3%
Vitamin K 2.6µg 0.9µg 1%
Iron 2.92mg 3.01mg 1%
Net carbs 0g 64.35g N/A
Tryptophan 0.276mg 0.119mg 0%
Threonine 1.079mg 0.353mg 0%
Isoleucine 1.134mg 0.465mg 0%
Leucine 2.001mg 1.4mg 0%
Lysine 2.26mg 0.212mg 0%
Methionine 0.729mg 0.221mg 0%
Phenylalanine 0.961mg 0.58mg 0%
Valine 1.268mg 0.578mg 0%
Histidine 0.725mg 0.236mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +123.4%
Contains more FatsFats +171.3%
Contains more WaterWater +587.5%
Contains more OtherOther +33.3%
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +400.5%
Contains more Poly. FatPolyunsaturated fat +141.2%
Contains less Sat. FatSaturated fat -52.7%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.