Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sardine vs. Palm oil — In-Depth Nutrition Comparison

Compare

Summary of differences between sardine and palm oil

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and copper; however, palm oil is higher in vitamin E.
  • Sardine covers your daily need for vitamin B12, 373% more than palm oil.
  • Palm oil has less cholesterol.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oil, palm.

Infographic

Sardine vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +29100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +24900%
Contains more Vitamin EVitamin E +681.4%
Contains more Vitamin KVitamin K +207.7%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +773.4%
~equal in Carbs ~0g

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +856.3%
Contains more Poly. FatPolyunsaturated fat +80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Palm oil DV% diff.
Vitamin B12 8.94µg 0µg 373%
Saturated fat 1.528g 49.3g 217%
Fats 11.45g 100g 136%
Selenium 52.7µg 0µg 96%
Vitamin E 2.04mg 15.94mg 93%
Monounsaturated fat 3.869g 37g 83%
Phosphorus 490mg 0mg 70%
Protein 24.62g 0g 49%
Cholesterol 142mg 0mg 47%
Calcium 382mg 0mg 38%
Iron 2.92mg 0.01mg 36%
Calories 208kcal 884kcal 34%
Vitamin B3 5.245mg 0mg 33%
Polyunsaturated fat 5.148g 9.3g 28%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Copper 0.186mg 0mg 21%
Vitamin B2 0.227mg 0mg 17%
Choline 75mg 0.3mg 14%
Vitamin B5 0.642mg 0mg 13%
Vitamin B6 0.167mg 0mg 13%
Sodium 307mg 0mg 13%
Zinc 1.31mg 0mg 12%
Potassium 397mg 0mg 12%
Magnesium 39mg 0mg 9%
Vitamin B1 0.08mg 0mg 7%
Manganese 0.108mg 5%
Vitamin K 2.6µg 8µg 5%
Vitamin A 32µg 0µg 4%
Folate 10µg 0µg 3%
Tryptophan 0.276mg 0mg 0%
Threonine 1.079mg 0mg 0%
Isoleucine 1.134mg 0mg 0%
Leucine 2.001mg 0mg 0%
Lysine 2.26mg 0mg 0%
Methionine 0.729mg 0mg 0%
Phenylalanine 0.961mg 0mg 0%
Valine 1.268mg 0mg 0%
Histidine 0.725mg 0mg 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 Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
26%
Palm oil
Minerals Daily Need Coverage Score
94%
Sardine
0%
Palm oil

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 47.772g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 307mg)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.