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  6. Sardine vs. Brown rice

Sardine vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Brown rice

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Iron, and Vitamin B3, yet Brown rice is higher in Manganese.
  • Sardine covers your daily Vitamin B12 needs 373% more than Brown rice.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Rice, brown, long-grain, cooked.

Infographic

Sardine vs Brown rice 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.
Sardine
Sardine
7
:
2
Brown rice
Brown rice
Contains more Calcium +12633.3%
Contains more Iron +421.4%
Contains more Phosphorus +375.7%
Contains more Potassium +361.6%
Contains more Zinc +84.5%
Contains more Copper +75.5%
Contains more Selenium +808.6%
Contains less Sodium -98.7%
Contains more Manganese +801.9%
Equal in Magnesium - 39
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +12633.3%
Contains more Iron +421.4%
Contains more Phosphorus +375.7%
Contains more Potassium +361.6%
Contains more Zinc +84.5%
Contains more Copper +75.5%
Contains more Selenium +808.6%
Contains less Sodium -98.7%
Contains more Manganese +801.9%
Equal in Magnesium - 39

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
Sardine
10
:
1
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +104.8%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +35.8%
Contains more Folate +11.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1200%
Contains more Vitamin B1 +122.5%
Equal in Folate - 9
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +104.8%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +35.8%
Contains more Folate +11.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1200%
Contains more Vitamin B1 +122.5%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Brown rice
Brown rice
Contains more Protein +798.5%
Contains more Fats +1080.4%
Contains more Other +881.8%
Contains more Carbs +∞%
Contains more Water +17.9%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +798.5%
Contains more Fats +1080.4%
Contains more Other +881.8%
Contains more Carbs +∞%
Contains more Water +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +948.5%
Contains more Polyunsaturated fat +1306.6%
Contains less Saturated Fat -83%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +948.5%
Contains more Polyunsaturated fat +1306.6%
Contains less Saturated Fat -83%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 24.62g 2.74g Sardine
Fats 11.45g 0.97g Sardine
Carbs 0g 25.58g Brown rice
Calories 208kcal 123kcal Sardine
Starch 24.79g Brown rice
Sugar 0g 0.24g Sardine
Fiber 0g 1.6g Brown rice
Calcium 382mg 3mg Sardine
Iron 2.92mg 0.56mg Sardine
Magnesium 39mg 39mg
Phosphorus 490mg 103mg Sardine
Potassium 397mg 86mg Sardine
Sodium 307mg 4mg Brown rice
Zinc 1.31mg 0.71mg Sardine
Copper 0.186mg 0.106mg Sardine
Manganese 0.108mg 0.974mg Brown rice
Selenium 52.7µg 5.8µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.17mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.178mg Brown rice
Vitamin B2 0.227mg 0.069mg Sardine
Vitamin B3 5.245mg 2.561mg Sardine
Vitamin B5 0.642mg 0.38mg Sardine
Vitamin B6 0.167mg 0.123mg Sardine
Folate 10µg 9µg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0.2µg Sardine
Tryptophan 0.276mg 0.033mg Sardine
Threonine 1.079mg 0.095mg Sardine
Isoleucine 1.134mg 0.109mg Sardine
Leucine 2.001mg 0.214mg Sardine
Lysine 2.26mg 0.099mg Sardine
Methionine 0.729mg 0.058mg Sardine
Phenylalanine 0.961mg 0.133mg Sardine
Valine 1.268mg 0.151mg Sardine
Histidine 0.725mg 0.066mg Sardine
Cholesterol 142mg 0mg Brown rice
Saturated Fat 1.528g 0.26g Brown rice
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.369g Sardine
Polyunsaturated fat 5.148g 0.366g Sardine
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
14%
Brown rice
Minerals Daily Need Coverage Score
94%
Sardine
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.24g)
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 contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.268g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $5)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.