Sardine vs. Oat — In-Depth Nutrition Comparison
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What are the main differences between Sardine and Oat?
- Sardine is richer in Vitamin B12, Calcium, Vitamin D, and Vitamin B3, while Oat is higher in Manganese, Vitamin B1, Copper, Fiber, and Magnesium.
- Sardine's daily need coverage for Vitamin B12 is 373% higher.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oats types in this comparison.
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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.
| Contains more CalciumCalcium | +607.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +353.8% |
| Contains more IronIron | +61.6% |
| Contains more CopperCopper | +236.6% |
| Contains more ZincZinc | +203.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +4451.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +63.3% |
| Contains more Vitamin B3Vitamin B3 | +445.8% |
| Contains more Vitamin B6Vitamin B6 | +40.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +853.8% |
| Contains more Vitamin B5Vitamin B5 | +110.1% |
| Contains more FolateFolate | +460% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.8% |
| Contains more FatsFats | +65.9% |
| Contains more WaterWater | +625.2% |
| Contains more OtherOther | +151.2% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +77.6% |
| Contains more Poly. FatPolyunsaturated fat | +103.1% |
| Contains less Sat. FatSaturated Fat | -20.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
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Opinion |
| Calories | 208kcal | 389kcal |
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| Protein | 24.62g | 16.89g |
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| Fats | 11.45g | 6.9g |
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| Net carbs | 0g | 55.67g |
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| Carbs | 0g | 66.27g |
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| Cholesterol | 142mg | 0mg |
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| Vitamin D | 193IU | 0IU |
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| Magnesium | 39mg | 177mg |
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| Calcium | 382mg | 54mg |
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| Potassium | 397mg | 429mg |
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| Iron | 2.92mg | 4.72mg |
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| Fiber | 0g | 10.6g |
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| Copper | 0.186mg | 0.626mg |
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| Zinc | 1.31mg | 3.97mg |
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| Phosphorus | 490mg | 523mg |
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| Sodium | 307mg | 2mg |
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| Vitamin A | 108IU | 0IU |
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| Vitamin A RAE | 32µg | 0µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 4.8µg | 0µg |
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| Manganese | 0.108mg | 4.916mg |
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| Selenium | 52.7µg |
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| Vitamin B1 | 0.08mg | 0.763mg |
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| Vitamin B2 | 0.227mg | 0.139mg |
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| Vitamin B3 | 5.245mg | 0.961mg |
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| Vitamin B5 | 0.642mg | 1.349mg |
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| Vitamin B6 | 0.167mg | 0.119mg |
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| Vitamin B12 | 8.94µg | 0µg |
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| Vitamin K | 2.6µg |
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| Folate | 10µg | 56µg |
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| Choline | 75mg |
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| Saturated Fat | 1.528g | 1.217g |
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| Monounsaturated Fat | 3.869g | 2.178g |
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| Polyunsaturated fat | 5.148g | 2.535g |
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| Tryptophan | 0.276mg | 0.234mg |
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| Threonine | 1.079mg | 0.575mg |
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| Isoleucine | 1.134mg | 0.694mg |
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| Leucine | 2.001mg | 1.284mg |
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| Lysine | 2.26mg | 0.701mg |
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| Methionine | 0.729mg | 0.312mg |
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| Phenylalanine | 0.961mg | 0.895mg |
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| Valine | 1.268mg | 0.937mg |
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| Histidine | 0.725mg | 0.405mg |
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| Omega-3 - EPA | 0.473g |
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| Omega-3 - DHA | 0.509g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
94%
154%
Comparison summary
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Oat is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 0.311g)
Which food is cheaper?
Oat is cheaper (difference - $6.4)
Which food is richer in minerals?
Oat is relatively richer in minerals