Sardines vs. Omelette — In-Depth Nutrition Comparison
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How are sardines and omelette different?
- Sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin B3, vitamin D, iron, and copper, while omelette is higher in choline.
- Sardines cover your daily need for vitamin B12, 341% more than omelette.
- Sardines contain 82 times more vitamin B3 than omelette. Sardines contain 5.245mg of vitamin B3, while omelette contains 0.064mg.
- Sardines are lower in cholesterol.
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Egg, whole, cooked, omelet types were used in this article.
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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 MagnesiumMagnesium | +254.5% |
| Contains more CalciumCalcium | +695.8% |
| Contains more PotassiumPotassium | +239.3% |
| Contains more IronIron | +97.3% |
| Contains more CopperCopper | +195.2% |
| Contains more ZincZinc | +20.2% |
| Contains more PhosphorusPhosphorus | +193.4% |
| Contains more ManganeseManganese | +350% |
| Contains more SeleniumSelenium | +104.3% |
| Contains less SodiumSodium | -49.5% |
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 EVitamin E | +58.1% |
| Contains more Vitamin DVitamin D | +182.4% |
| Contains more Vitamin B1Vitamin B1 | +135.3% |
| Contains more Vitamin B3Vitamin B3 | +8095.3% |
| Contains more Vitamin B6Vitamin B6 | +16.8% |
| Contains more Vitamin B12Vitamin B12 | +1076.3% |
| Contains more Vitamin AVitamin A | +437.5% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more Vitamin B5Vitamin B5 | +100.8% |
| Contains more Vitamin KVitamin K | +73.1% |
| Contains more FolateFolate | +290% |
| Contains more CholineCholine | +230.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.76µg | 341% |
| Cholesterol | 142mg | 313mg | 57% |
| Selenium | 52.7µg | 25.8µg | 49% |
| Phosphorus | 490mg | 167mg | 46% |
| Calcium | 382mg | 48mg | 33% |
| Vitamin B3 | 5.245mg | 0.064mg | 32% |
| Choline | 75mg | 247.6mg | 31% |
| Protein | 24.62g | 10.57g | 28% |
| Iron | 2.92mg | 1.48mg | 18% |
| Vitamin D | 193IU | 69IU | 16% |
| Vitamin A | 32µg | 172µg | 16% |
| Vitamin D | 4.8µg | 1.7µg | 16% |
| Polyunsaturated fat | 5.148g | 2.712g | 16% |
| Copper | 0.186mg | 0.063mg | 14% |
| Vitamin B5 | 0.642mg | 1.289mg | 13% |
| Vitamin B2 | 0.227mg | 0.386mg | 12% |
| Potassium | 397mg | 117mg | 8% |
| Saturated fat | 1.528g | 3.319g | 8% |
| Magnesium | 39mg | 11mg | 7% |
| Folate | 10µg | 39µg | 7% |
| Sodium | 307mg | 155mg | 7% |
| Vitamin E | 2.04mg | 1.29mg | 5% |
| Manganese | 0.108mg | 0.024mg | 4% |
| Vitamin B1 | 0.08mg | 0.034mg | 4% |
| Calories | 208kcal | 154kcal | 3% |
| Vitamin B6 | 0.167mg | 0.143mg | 2% |
| Zinc | 1.31mg | 1.09mg | 2% |
| Vitamin K | 2.6µg | 4.5µg | 2% |
| Monounsaturated fat | 3.869g | 4.843g | 2% |
| Fats | 11.45g | 11.66g | 0% |
| Carbs | 0g | 0.64g | 0% |
| Net carbs | 0g | 0.64g | N/A |
| Sugar | 0g | 0.31g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.276mg | 0.14mg | 0% |
| Threonine | 1.079mg | 0.467mg | 0% |
| Isoleucine | 1.134mg | 0.565mg | 0% |
| Leucine | 2.001mg | 0.913mg | 0% |
| Lysine | 2.26mg | 0.767mg | 0% |
| Methionine | 0.729mg | 0.319mg | 0% |
| Phenylalanine | 0.961mg | 0.572mg | 0% |
| Valine | 1.268mg | 0.722mg | 0% |
| Histidine | 0.725mg | 0.26mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +132.9% |
| Contains more OtherOther | +332% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +27.7% |
~equal in
Fats
~11.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Poly. FatPolyunsaturated fat | +89.8% |
| Contains more Mono. FatMonounsaturated fat | +25.2% |
