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  6. Sardine vs. Minestrone

Sardine vs. Minestrone — In-Depth Nutrition Comparison

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How are sardine and minestrone different?

  • Sardine is richer in vitamin B12, phosphorus, calcium, iron, vitamin B3, vitamin B2, copper, and vitamin B5, while minestrone is higher in vitamin A.
  • Sardine covers your daily need for vitamin B12, 373% more than minestrone.
  • Sardine contains 142 times more cholesterol than minestrone. Sardine contains 142mg of cholesterol, while minestrone contains 1mg.
  • Minestrone has a higher glycemic index (47) than sardine (0).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Soup, minestrone, canned, prepared with equal volume water types were used in this article.

Infographic

Sardine vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +2628.6%
Contains more PotassiumPotassium +205.4%
Contains more IronIron +668.4%
Contains more CopperCopper +264.7%
Contains more ZincZinc +322.6%
Contains more PhosphorusPhosphorus +2030.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -17.3%
Contains more ManganeseManganese +40.7%

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
Sardine
10
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +1161.1%
Contains more Vitamin B3Vitamin B3 +1241.4%
Contains more Vitamin B5Vitamin B5 +358.6%
Contains more Vitamin B6Vitamin B6 +307.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +53.1%
Contains more FolateFolate +50%

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1291%
Contains more FatsFats +1001%
Contains more OtherOther +260%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.2%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1234.1%
Contains more Poly. FatPolyunsaturated fat +1019.1%
Contains less Sat. FatSaturated fat -84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Minestrone DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 96%
Phosphorus 490mg 23mg 67%
Cholesterol 142mg 1mg 47%
Protein 24.62g 1.77g 46%
Calcium 382mg 14mg 37%
Iron 2.92mg 0.38mg 32%
Polyunsaturated fat 5.148g 0.46g 31%
Vitamin B3 5.245mg 0.391mg 30%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B2 0.227mg 0.018mg 16%
Fats 11.45g 1.04g 16%
Copper 0.186mg 0.051mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B6 0.167mg 0.041mg 10%
Vitamin B5 0.642mg 0.14mg 10%
Zinc 1.31mg 0.31mg 9%
Magnesium 39mg 3mg 9%
Monounsaturated fat 3.869g 0.29g 9%
Calories 208kcal 34kcal 9%
Potassium 397mg 130mg 8%
Saturated fat 1.528g 0.23g 6%
Vitamin B1 0.08mg 0.022mg 5%
Manganese 0.108mg 0.152mg 2%
Vitamin A 32µg 49µg 2%
Sodium 307mg 254mg 2%
Vitamin K 2.6µg 2%
Fiber 0g 0.4g 2%
Carbs 0g 4.66g 2%
Folate 10µg 15µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 4.26g N/A
Tryptophan 0.276mg 0.013mg 0%
Threonine 1.079mg 0.043mg 0%
Isoleucine 1.134mg 0.054mg 0%
Leucine 2.001mg 0.098mg 0%
Lysine 2.26mg 0.076mg 0%
Methionine 0.729mg 0.018mg 0%
Phenylalanine 0.961mg 0.064mg 0%
Valine 1.268mg 0.074mg 0%
Histidine 0.725mg 0.03mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
94%
Sardine
12%
Minestrone

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 141mg)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 1.298g)
Which food is cheaper?
Minestrone
Minestrone 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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.