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Sardine vs. Porridge — In-Depth Nutrition Comparison

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Differences between sardine and porridge

  • Porridge contains less vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, calcium, copper, vitamin B2, and vitamin E than sardine.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Sardine has a lower glycemic index. The glycemic index of sardine is 0, while the glycemic index of porridge is 66.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Sardine vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +339.1%
Contains more PotassiumPotassium +2381.3%
Contains more CopperCopper +365%
Contains more ZincZinc +907.7%
Contains more PhosphorusPhosphorus +3166.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1782.1%
Contains more IronIron +28.1%
Contains less SodiumSodium -98%

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
11
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +808%
Contains more Vitamin B3Vitamin B3 +908.7%
Contains more Vitamin B5Vitamin B5 +804.2%
Contains more Vitamin B6Vitamin B6 +1184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +∞%
Contains more FolateFolate +20%
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1609.7%
Contains more FatsFats +5352.4%
Contains more OtherOther +1863.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +13717.9%
Contains more Poly. FatPolyunsaturated fat +4415.8%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Porridge DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 2.8µg 91%
Phosphorus 490mg 15mg 68%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.44g 46%
Polyunsaturated fat 5.148g 0.114g 34%
Calcium 382mg 87mg 30%
Vitamin B3 5.245mg 0.52mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.21g 17%
Vitamin B2 0.227mg 0.025mg 16%
Copper 0.186mg 0.04mg 16%
Choline 75mg 14%
Vitamin E 2.04mg 0.02mg 13%
Sodium 307mg 6mg 13%
Vitamin B6 0.167mg 0.013mg 12%
Vitamin B5 0.642mg 0.071mg 11%
Zinc 1.31mg 0.13mg 11%
Potassium 397mg 16mg 11%
Monounsaturated fat 3.869g 0.028g 10%
Iron 2.92mg 3.74mg 10%
Magnesium 39mg 5mg 8%
Calories 208kcal 50kcal 8%
Saturated fat 1.528g 0.033g 7%
Manganese 0.108mg 0mg 5%
Vitamin A 32µg 0µg 4%
Carbs 0g 10.52g 4%
Vitamin B1 0.08mg 0.055mg 2%
Vitamin K 2.6µg 0.1µg 2%
Fiber 0g 0.5g 2%
Folate 10µg 12µg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 0.03g N/A
Tryptophan 0.276mg 0.02mg 0%
Threonine 1.079mg 0.045mg 0%
Isoleucine 1.134mg 0.063mg 0%
Leucine 2.001mg 0.11mg 0%
Lysine 2.26mg 0.037mg 0%
Methionine 0.729mg 0.027mg 0%
Phenylalanine 0.961mg 0.078mg 0%
Valine 1.268mg 0.07mg 0%
Histidine 0.725mg 0.033mg 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 Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
94%
Sardine
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 66)
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?
Porridge
Porridge is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 301mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.495g)
Which food is cheaper?
Porridge
Porridge 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
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.