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Sardine vs. Penne — In-Depth Nutrition Comparison

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The main differences between sardine and penne

  • Sardine is richer in phosphorus, vitamin D, calcium, iron, potassium, and monounsaturated fat, yet penne is richer in fiber.
  • Daily need coverage for phosphorus for sardine is 53% higher.
  • Penne contains less cholesterol.
  • Sardine has a lower glycemic index than penne.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Sardine vs Penne 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%
Penne
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +329.2%
Contains more PotassiumPotassium +225.4%
Contains more IronIron +265%
Contains more CopperCopper +∞%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +315.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -19.2%

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
12
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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +331.9%
Contains more FatsFats +186.3%
Contains more OtherOther +292.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.5%

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
Penne
0
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -33.6%
Contains more Mono. FatMonounsaturated fat +286.9%
Contains more Poly. FatPolyunsaturated fat +1187%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Penne DV% diff.
Vitamin B12 8.94µg 373%
Selenium 52.7µg 96%
Phosphorus 490mg 118mg 53%
Cholesterol 142mg 12mg 43%
Protein 24.62g 5.7g 38%
Vitamin B3 5.245mg 33%
Polyunsaturated fat 5.148g 0.4g 32%
Calcium 382mg 89mg 29%
Iron 2.92mg 0.8mg 27%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Copper 0.186mg 21%
Vitamin B2 0.227mg 17%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B5 0.642mg 13%
Vitamin B6 0.167mg 13%
Fats 11.45g 4g 11%
Fiber 0g 2.7g 11%
Potassium 397mg 122mg 8%
Monounsaturated fat 3.869g 1g 7%
Vitamin B1 0.08mg 7%
Carbs 0g 16.8g 6%
Manganese 0.108mg 5%
Saturated fat 1.528g 2.3g 4%
Calories 208kcal 126kcal 4%
Vitamin A 32µg 4%
Sodium 307mg 248mg 3%
Folate 10µg 3%
Vitamin K 2.6µg 2%
Zinc 1.31mg 1.1mg 2%
Magnesium 39mg 30mg 2%
Net carbs 0g 14.1g N/A
Sugar 0g 1.9g N/A
Trans fat 0.2g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Penne
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
0%
Penne
Minerals Daily Need Coverage Score
94%
Sardine
20%
Penne

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 0.772g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 130mg)
Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 59mg)
Which food is cheaper?
Penne
Penne 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

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.