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  6. Sardine vs. Rib eye steak

Sardine vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between sardine and rib eye steak

  • Sardine is higher in vitamin B12, phosphorus, selenium, calcium, vitamin D, and vitamin E, yet rib eye steak is higher in zinc and vitamin B6.
  • Sardine covers your daily vitamin B12 needs 285% more than rib eye steak.
  • Sardine contains 35 times more calcium than rib eye steak. While sardine contains 382mg of calcium, rib eye steak contains only 11mg.
  • The amount of cholesterol in rib eye steak is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Sardine vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +77.3%
Contains more CalciumCalcium +3372.7%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +30.4%
Contains more CopperCopper +132.5%
Contains more PhosphorusPhosphorus +222.4%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +77.4%
Contains more ZincZinc +351.1%
Contains less SodiumSodium -82.4%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +1940%
Contains more Vitamin DVitamin D +2300%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B12Vitamin B12 +325.7%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +53.7%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B6Vitamin B6 +185.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.908mg

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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more OtherOther +43100%
Contains more FatsFats +90.5%
~equal in Protein ~23.69g
~equal in Carbs ~0g
~equal in Water ~54.49g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Poly. FatPolyunsaturated fat +401.3%
Contains more Mono. FatMonounsaturated fat +171.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Rib eye steak DV% diff.
Vitamin B12 8.94µg 2.1µg 285%
Phosphorus 490mg 152mg 48%
Zinc 1.31mg 5.91mg 42%
Selenium 52.7µg 29.7µg 42%
Saturated fat 1.528g 9.684g 37%
Calcium 382mg 11mg 37%
Polyunsaturated fat 5.148g 1.027g 27%
Vitamin B6 0.167mg 0.477mg 24%
Vitamin D 193IU 7IU 23%
Vitamin D 4.8µg 0.2µg 23%
Cholesterol 142mg 80mg 21%
Monounsaturated fat 3.869g 10.519g 17%
Fats 11.45g 21.81g 16%
Vitamin E 2.04mg 0.1mg 13%
Copper 0.186mg 0.08mg 12%
Sodium 307mg 54mg 11%
Iron 2.92mg 2.24mg 9%
Vitamin B2 0.227mg 0.287mg 5%
Choline 75mg 48.8mg 5%
Calories 208kcal 291kcal 4%
Magnesium 39mg 22mg 4%
Potassium 397mg 260mg 4%
Vitamin A 32µg 8µg 3%
Vitamin B3 5.245mg 4.908mg 2%
Vitamin B5 0.642mg 0.536mg 2%
Protein 24.62g 23.69g 2%
Vitamin B1 0.08mg 0.071mg 1%
Vitamin K 2.6µg 1.6µg 1%
Folate 10µg 6µg 1%
Manganese 0.108mg 0.08mg 1%
Trans fat 1.478g N/A
Tryptophan 0.276mg 0.265mg 0%
Threonine 1.079mg 1.116mg 0%
Isoleucine 1.134mg 1.103mg 0%
Leucine 2.001mg 2.041mg 0%
Lysine 2.26mg 2.269mg 0%
Methionine 0.729mg 0.641mg 0%
Phenylalanine 0.961mg 0.95mg 0%
Valine 1.268mg 1.184mg 0%
Histidine 0.725mg 0.888mg 0%
Omega-3 - EPA 0.473g 0.001g N/A
Omega-3 - DHA 0.509g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
48%
Rib eye steak
Minerals Daily Need Coverage Score
94%
Sardine
56%
Rib eye steak

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 8.156g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 62mg)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 253mg)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.