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Sardine vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between sardine and potato salad

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and vitamin B2; however, potato salad has more vitamin C.
  • Sardine's daily need coverage for vitamin B12 is 373% more.
  • Potato salad is lower in cholesterol.
  • Potato salad has a higher glycemic index than sardine.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Potato salad, home-prepared.

Infographic

Sardine vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1910.5%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +349.2%
Contains more CopperCopper +57.6%
Contains more ZincZinc +322.6%
Contains more PhosphorusPhosphorus +842.3%
Contains less SodiumSodium -42%
Contains more SeleniumSelenium +1185.4%
~equal in Manganese ~0.101mg

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
10
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +489.3%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~32µg
~equal in Vitamin B1 ~0.077mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +818.7%
Contains more FatsFats +39.6%
Contains more OtherOther +121.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.5%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +56%
Contains more Poly. FatPolyunsaturated fat +37.8%
~equal in Saturated fat ~1.429g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Potato salad DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 4.1µg 88%
Phosphorus 490mg 52mg 63%
Protein 24.62g 2.68g 44%
Calcium 382mg 19mg 36%
Iron 2.92mg 0.65mg 28%
Vitamin B3 5.245mg 0.89mg 27%
Cholesterol 142mg 68mg 25%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.227mg 0.06mg 13%
Vitamin C 0mg 10mg 11%
Sodium 307mg 529mg 10%
Polyunsaturated fat 5.148g 3.737g 9%
Zinc 1.31mg 0.31mg 9%
Copper 0.186mg 0.118mg 8%
Magnesium 39mg 15mg 6%
Fiber 0g 1.3g 5%
Fats 11.45g 8.2g 5%
Potassium 397mg 254mg 4%
Carbs 0g 11.17g 4%
Monounsaturated fat 3.869g 2.48g 3%
Calories 208kcal 143kcal 3%
Vitamin B5 0.642mg 0.534mg 2%
Vitamin B6 0.167mg 0.141mg 2%
Vitamin K 2.6µg 2%
Folate 10µg 7µg 1%
Net carbs 0g 9.87g N/A
Vitamin A 32µg 32µg 0%
Manganese 0.108mg 0.101mg 0%
Vitamin B1 0.08mg 0.077mg 0%
Saturated fat 1.528g 1.429g 0%
Tryptophan 0.276mg 0.042mg 0%
Threonine 1.079mg 0.116mg 0%
Isoleucine 1.134mg 0.141mg 0%
Leucine 2.001mg 0.202mg 0%
Lysine 2.26mg 0.171mg 0%
Methionine 0.729mg 0.066mg 0%
Phenylalanine 0.961mg 0.135mg 0%
Valine 1.268mg 0.172mg 0%
Histidine 0.725mg 0.062mg 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 Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
94%
Sardine
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 222mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 45)
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?
Potato salad
Potato salad is lower in Cholesterol (difference - 74mg)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.099g)
Which food is cheaper?
Potato salad
Potato salad 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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.