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Sardine vs. Pork — In-Depth Nutrition Comparison

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Significant differences between Sardine and Pork

  • Sardine has more Vitamin B12, Calcium, Phosphorus, Iron, Vitamin D, and Selenium, however, Pork is richer in Vitamin B1, and Vitamin B6.
  • Sardine covers your daily Vitamin B12 needs 343% more than Pork.
  • Pork has 20 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Pork has 19mg.
  • Pork contains less Cholesterol.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Sardine vs Pork 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%
Pork
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +39.3%
Contains more CalciumCalcium +1910.5%
Contains more IronIron +235.6%
Contains more CopperCopper +154.8%
Contains more PhosphorusPhosphorus +99.2%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +16.3%
Contains more ZincZinc +82.4%
Contains less SodiumSodium -79.8%
~equal in Potassium ~423mg

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.
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Pork
5
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +1442.9%
Contains more Vitamin EVitamin E +603.4%
Contains more Vitamin DVitamin D +269.2%
Contains more Vitamin B12Vitamin B12 +1177.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +996.3%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more CholineCholine +25.2%
~equal in Vitamin B3 ~5.037mg
~equal in Vitamin B5 ~0.698mg

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more OtherOther +385.4%
Contains more ProteinProtein +11%
Contains more FatsFats +21.6%
~equal in Carbs ~0g
~equal in Water ~57.87g

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
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated Fat -70.8%
Contains more Poly. FatPolyunsaturated fat +329%
Contains more Mono. FatMonounsaturated Fat +60%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Pork Opinion
Calories 208kcal 242kcal Pork
Protein 24.62g 27.32g Pork
Fats 11.45g 13.92g Pork
Vitamin C 0mg 0.6mg Pork
Cholesterol 142mg 80mg Pork
Vitamin D 193IU 53IU Sardine
Magnesium 39mg 28mg Sardine
Calcium 382mg 19mg Sardine
Potassium 397mg 423mg Pork
Iron 2.92mg 0.87mg Sardine
Copper 0.186mg 0.073mg Sardine
Zinc 1.31mg 2.39mg Pork
Phosphorus 490mg 246mg Sardine
Sodium 307mg 62mg Pork
Vitamin A 108IU 7IU Sardine
Vitamin A 32µg 2µg Sardine
Vitamin E 2.04mg 0.29mg Sardine
Vitamin D 4.8µg 1.3µg Sardine
Manganese 0.108mg 0.009mg Sardine
Selenium 52.7µg 45.3µg Sardine
Vitamin B1 0.08mg 0.877mg Pork
Vitamin B2 0.227mg 0.321mg Pork
Vitamin B3 5.245mg 5.037mg Sardine
Vitamin B5 0.642mg 0.698mg Pork
Vitamin B6 0.167mg 0.464mg Pork
Vitamin B12 8.94µg 0.7µg Sardine
Vitamin K 2.6µg 0µg Sardine
Folate 10µg 5µg Sardine
Choline 75mg 93.9mg Pork
Saturated Fat 1.528g 5.23g Sardine
Monounsaturated Fat 3.869g 6.19g Pork
Polyunsaturated fat 5.148g 1.2g Sardine
Tryptophan 0.276mg 0.338mg Pork
Threonine 1.079mg 1.234mg Pork
Isoleucine 1.134mg 1.26mg Pork
Leucine 2.001mg 2.177mg Pork
Lysine 2.26mg 2.446mg Pork
Methionine 0.729mg 0.712mg Sardine
Phenylalanine 0.961mg 1.086mg Pork
Valine 1.268mg 1.473mg Pork
Histidine 0.725mg 1.067mg Pork
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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%
Sardine
56%
Pork
Minerals Daily Need Coverage Score
94%
Sardine
55%
Pork

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 - 3.702g)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 62mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 245mg)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.