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  6. Sardines vs. Brown rice

Sardines vs. Brown rice — In-Depth Nutrition Comparison

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A recap on the differences between sardines and brown rice

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3, yet brown rice is higher in manganese.
  • Sardines cover your daily vitamin B12 needs 373% more than brown rice.
  • The glycemic index of sardines is lower.

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

Infographic

Sardines 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +12633.3%
Contains more PotassiumPotassium +361.6%
Contains more IronIron +421.4%
Contains more CopperCopper +75.5%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +375.7%
Contains more SeleniumSelenium +808.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +801.9%
~equal in Magnesium ~39mg

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +715.2%
Contains more Vitamin B1Vitamin B1 +122.5%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sardines Brown rice DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 5.8µg 85%
Phosphorus 490mg 103mg 55%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.74g 44%
Calcium 382mg 3mg 38%
Manganese 0.108mg 0.974mg 38%
Polyunsaturated fat 5.148g 0.366g 32%
Iron 2.92mg 0.56mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 2.561mg 17%
Fats 11.45g 0.97g 16%
Sodium 307mg 4mg 13%
Vitamin E 2.04mg 0.17mg 12%
Choline 75mg 9.2mg 12%
Vitamin B2 0.227mg 0.069mg 12%
Starch 24.79g 10%
Copper 0.186mg 0.106mg 9%
Potassium 397mg 86mg 9%
Monounsaturated fat 3.869g 0.369g 9%
Carbs 0g 25.58g 9%
Vitamin B1 0.08mg 0.178mg 8%
Fiber 0g 1.6g 6%
Saturated fat 1.528g 0.26g 6%
Zinc 1.31mg 0.71mg 5%
Vitamin B5 0.642mg 0.38mg 5%
Calories 208kcal 123kcal 4%
Vitamin A 32µg 0µg 4%
Vitamin B6 0.167mg 0.123mg 3%
Vitamin K 2.6µg 0.2µg 2%
Net carbs 0g 23.98g N/A
Magnesium 39mg 39mg 0%
Sugar 0g 0.24g N/A
Folate 10µg 9µg 0%
Tryptophan 0.276mg 0.033mg 0%
Threonine 1.079mg 0.095mg 0%
Isoleucine 1.134mg 0.109mg 0%
Leucine 2.001mg 0.214mg 0%
Lysine 2.26mg 0.099mg 0%
Methionine 0.729mg 0.058mg 0%
Phenylalanine 0.961mg 0.133mg 0%
Valine 1.268mg 0.151mg 0%
Histidine 0.725mg 0.066mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +798.5%
Contains more FatsFats +1080.4%
Contains more OtherOther +881.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +948.5%
Contains more Poly. FatPolyunsaturated fat +1306.6%
Contains less Sat. FatSaturated fat -83%

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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. Sardines - 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.