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  6. Sardines vs. Pork chop

Sardines vs. Pork chop — In-Depth Nutrition Comparison

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How are sardines and pork chop different?

  • Sardines are richer in vitamin B12, phosphorus, calcium, selenium, iron, and vitamin D, while pork chop is higher in vitamin B1, vitamin B6, and vitamin B3.
  • Sardines cover your daily need for vitamin B12, 345% more than pork chop.
  • Sardines contain 7 times more calcium than pork chop. Sardines contain 382mg of calcium, while pork chop contains 56mg.
  • Pork chop is lower in cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Sardines vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +95%
Contains more CalciumCalcium +582.1%
Contains more PotassiumPotassium +26%
Contains more IronIron +235.6%
Contains more CopperCopper +77.1%
Contains more PhosphorusPhosphorus +103.3%
Contains more ManganeseManganese +980%
Contains more SeleniumSelenium +44.8%
Contains more ZincZinc +140.5%
Contains less SodiumSodium -75.9%

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.
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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin DVitamin D +380%
Contains more Vitamin B12Vitamin B12 +1254.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +512.5%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +51.1%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B6Vitamin B6 +192.8%
~equal in Vitamin C ~0mg
~equal in Choline ~67.5mg

All nutrients comparison - raw data values

Nutrient Sardines Pork chop DV% diff.
Vitamin B12 8.94µg 0.66µg 345%
Phosphorus 490mg 241mg 36%
Vitamin B1 0.08mg 0.49mg 34%
Calcium 382mg 56mg 33%
Selenium 52.7µg 36.4µg 30%
Iron 2.92mg 0.87mg 26%
Vitamin B6 0.167mg 0.489mg 25%
Polyunsaturated fat 5.148g 1.894g 22%
Cholesterol 142mg 78mg 21%
Vitamin D 193IU 40IU 19%
Vitamin D 4.8µg 1µg 19%
Vitamin B3 5.245mg 7.927mg 17%
Zinc 1.31mg 3.15mg 17%
Saturated fat 1.528g 4.339g 13%
Vitamin E 2.04mg 0.21mg 12%
Sodium 307mg 74mg 10%
Copper 0.186mg 0.105mg 9%
Vitamin B5 0.642mg 1.104mg 9%
Vitamin B2 0.227mg 0.313mg 7%
Magnesium 39mg 20mg 5%
Manganese 0.108mg 0.01mg 4%
Fats 11.45g 14.35g 4%
Vitamin A 32µg 4µg 3%
Folate 10µg 0µg 3%
Monounsaturated fat 3.869g 4.887g 3%
Potassium 397mg 315mg 2%
Protein 24.62g 23.72g 2%
Vitamin K 2.6µg 0µg 2%
Calories 208kcal 231kcal 1%
Choline 75mg 67.5mg 1%
Trans fat 0.066g N/A
Tryptophan 0.276mg 0.282mg 0%
Threonine 1.079mg 1.043mg 0%
Isoleucine 1.134mg 1.123mg 0%
Leucine 2.001mg 1.952mg 0%
Lysine 2.26mg 2.109mg 0%
Methionine 0.729mg 0.65mg 0%
Phenylalanine 0.961mg 0.985mg 0%
Valine 1.268mg 1.2mg 0%
Histidine 0.725mg 0.965mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more OtherOther +800%
Contains more FatsFats +25.3%
~equal in Protein ~23.72g
~equal in Carbs ~0g
~equal in Water ~61.45g

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Poly. FatPolyunsaturated fat +171.8%
Contains more Mono. FatMonounsaturated fat +26.3%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.