Sardines vs. Potato — In-Depth Nutrition Comparison
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Significant differences between sardines and potatoes
- Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and vitamin B2; however, potatoes are richer in vitamin C.
- Sardines cover your daily vitamin B12 needs 373% more than potatoes.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of sardines is 0.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Potatoes, flesh, and skin, raw.
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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.
| Contains more MagnesiumMagnesium | +69.6% |
| Contains more CalciumCalcium | +3083.3% |
| Contains more IronIron | +260.5% |
| Contains more CopperCopper | +69.1% |
| Contains more ZincZinc | +336.7% |
| Contains more PhosphorusPhosphorus | +759.6% |
| Contains more SeleniumSelenium | +13075% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +85.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +609.4% |
| Contains more Vitamin B3Vitamin B3 | +394.3% |
| Contains more Vitamin B5Vitamin B5 | +117.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +30% |
| Contains more CholineCholine | +519.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +78.4% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Selenium | 52.7µg | 0.4µg | 95% |
| Phosphorus | 490mg | 57mg | 62% |
| Cholesterol | 142mg | 0mg | 47% |
| Protein | 24.62g | 2.05g | 45% |
| Calcium | 382mg | 12mg | 37% |
| Polyunsaturated fat | 5.148g | 0.042g | 34% |
| Vitamin B3 | 5.245mg | 1.061mg | 26% |
| Iron | 2.92mg | 0.81mg | 26% |
| Vitamin D | 193IU | 0IU | 24% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Fats | 11.45g | 0.09g | 17% |
| Vitamin B2 | 0.227mg | 0.032mg | 15% |
| Vitamin E | 2.04mg | 0.01mg | 14% |
| Sodium | 307mg | 6mg | 13% |
| Choline | 75mg | 12.1mg | 11% |
| Vitamin B6 | 0.167mg | 0.298mg | 10% |
| Monounsaturated fat | 3.869g | 0.002g | 10% |
| Zinc | 1.31mg | 0.3mg | 9% |
| Copper | 0.186mg | 0.11mg | 8% |
| Fiber | 0g | 2.1g | 8% |
| Vitamin B5 | 0.642mg | 0.295mg | 7% |
| Saturated fat | 1.528g | 0.025g | 7% |
| Calories | 208kcal | 77kcal | 7% |
| Starch | 15.29g | 6% | |
| Carbs | 0g | 17.49g | 6% |
| Vitamin A | 32µg | 0µg | 4% |
| Manganese | 0.108mg | 0.2mg | 4% |
| Magnesium | 39mg | 23mg | 4% |
| Potassium | 397mg | 425mg | 1% |
| Vitamin K | 2.6µg | 2µg | 1% |
| Folate | 10µg | 15µg | 1% |
| Net carbs | 0g | 15.39g | N/A |
| Sugar | 0g | 0.82g | N/A |
| Vitamin B1 | 0.08mg | 0.081mg | 0% |
| Tryptophan | 0.276mg | 0.021mg | 0% |
| Threonine | 1.079mg | 0.067mg | 0% |
| Isoleucine | 1.134mg | 0.066mg | 0% |
| Leucine | 2.001mg | 0.098mg | 0% |
| Lysine | 2.26mg | 0.107mg | 0% |
| Methionine | 0.729mg | 0.032mg | 0% |
| Phenylalanine | 0.961mg | 0.081mg | 0% |
| Valine | 1.268mg | 0.103mg | 0% |
| Histidine | 0.725mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1101% |
| Contains more FatsFats | +12622.2% |
| Contains more OtherOther | +285.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +32.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +193350% |
| Contains more Poly. FatPolyunsaturated fat | +12157.1% |
| Contains less Sat. FatSaturated fat | -98.4% |