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  6. Sardine vs. Pumpkin pie

Sardine vs. Pumpkin pie — In-Depth Nutrition Comparison

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The main differences between sardine and pumpkin pie

  • Sardine is richer in vitamin B12, selenium, phosphorus, vitamin D, calcium, vitamin B3, and iron, yet pumpkin pie is richer in vitamin A and vitamin K.
  • Daily need coverage for vitamin B12 for sardine is 358% higher.
  • Sardine contains 97 times more vitamin D than pumpkin pie. Sardine contains 193IU of vitamin D, while pumpkin pie contains 2IU.
  • Pumpkin pie contains less cholesterol.
  • Sardine has a lower glycemic index than pumpkin pie.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pie, pumpkin, commercially prepared.

Infographic

Sardine vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +496.9%
Contains more PotassiumPotassium +137.7%
Contains more IronIron +224.4%
Contains more CopperCopper +25.7%
Contains more ZincZinc +235.9%
Contains more PhosphorusPhosphorus +504.9%
Contains more SeleniumSelenium +875.9%
Contains less SodiumSodium -22.1%
Contains more ManganeseManganese +110.2%

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.
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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin EVitamin E +168.4%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B2Vitamin B2 +83.1%
Contains more Vitamin B3Vitamin B3 +373.8%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin B6Vitamin B6 +165.1%
Contains more Vitamin B12Vitamin B12 +2454.3%
Contains more CholineCholine +100%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin KVitamin K +407.7%
Contains more FolateFolate +160%
~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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +531.3%
Contains more FatsFats +17.4%
Contains more WaterWater +18.3%
Contains more OtherOther +282.3%
Contains more CarbsCarbs +∞%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Poly. FatPolyunsaturated fat +190.8%
Contains more Mono. FatMonounsaturated fat +18.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Pumpkin pie DV% diff.
Vitamin B12 8.94µg 0.35µg 358%
Selenium 52.7µg 5.4µg 86%
Phosphorus 490mg 81mg 58%
Vitamin A 32µg 448µg 46%
Protein 24.62g 3.9g 41%
Cholesterol 142mg 26mg 39%
Calcium 382mg 64mg 32%
Vitamin B3 5.245mg 1.107mg 26%
Iron 2.92mg 0.9mg 25%
Vitamin D 193IU 2IU 24%
Vitamin D 4.8µg 0.1µg 24%
Polyunsaturated fat 5.148g 1.77g 23%
Carbs 0g 34.83g 12%
Vitamin K 2.6µg 13.2µg 9%
Vitamin E 2.04mg 0.76mg 9%
Vitamin B6 0.167mg 0.063mg 8%
Vitamin B2 0.227mg 0.124mg 8%
Vitamin B1 0.08mg 0.177mg 8%
Zinc 1.31mg 0.39mg 8%
Fiber 0g 1.8g 7%
Potassium 397mg 167mg 7%
Choline 75mg 37.5mg 7%
Magnesium 39mg 14mg 6%
Manganese 0.108mg 0.227mg 5%
Starch 10.73g 4%
Copper 0.186mg 0.148mg 4%
Vitamin B5 0.642mg 0.452mg 4%
Fructose 2.85g 4%
Folate 10µg 26µg 4%
Sodium 307mg 239mg 3%
Fats 11.45g 9.75g 3%
Monounsaturated fat 3.869g 4.6g 2%
Calories 208kcal 243kcal 2%
Saturated fat 1.528g 1.988g 2%
Net carbs 0g 33.03g N/A
Sugar 0g 18.88g N/A
Tryptophan 0.276mg 0.048mg 0%
Threonine 1.079mg 0.154mg 0%
Isoleucine 1.134mg 0.158mg 0%
Leucine 2.001mg 0.297mg 0%
Lysine 2.26mg 0.192mg 0%
Methionine 0.729mg 0.249mg 0%
Phenylalanine 0.961mg 0.175mg 0%
Valine 1.268mg 0.211mg 0%
Histidine 0.725mg 0.088mg 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 Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
94%
Sardine
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 18.88g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 0.46g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 59)
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?
Pumpkin pie
Pumpkin pie is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 68mg)
Which food is cheaper?
Pumpkin pie
Pumpkin pie 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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.