Sardines vs. Roe — In-Depth Nutrition Comparison
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A recap on differences between sardines and roe
- Sardines are higher in calcium, iron, and vitamin B3, yet roe is higher in vitamin B12, vitamin B2, folate, vitamin C, vitamin B1, and vitamin B5.
- Roe covers your daily cholesterol needs 112% more than sardines.
- Sardines contain 14 times more calcium than roe. While sardines contain 382mg of calcium, roe contains only 28mg.
- The amount of cholesterol in sardines is lower.
- 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 Fish, roe, mixed species, cooked, dry heat.
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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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +1264.3% |
| Contains more PotassiumPotassium | +40.3% |
| Contains more IronIron | +279.2% |
| Contains more CopperCopper | +45.3% |
| Contains more ManganeseManganese | +730.8% |
| Contains less SodiumSodium | -61.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +139.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +184.4% |
| Contains more Vitamin B1Vitamin B1 | +246.3% |
| Contains more Vitamin B2Vitamin B2 | +318.1% |
| Contains more Vitamin B5Vitamin B5 | +79.8% |
| Contains more Vitamin B6Vitamin B6 | +10.8% |
| Contains more Vitamin B12Vitamin B12 | +29.1% |
| Contains more FolateFolate | +820% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.1% |
| Contains more OtherOther | +66.2% |
| Contains more ProteinProtein | +16.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~58.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.1% |
| Contains more Mono. FatMonounsaturated fat | +81.7% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 142mg | 479mg | 112% |
| Vitamin B12 | 8.94µg | 11.54µg | 108% |
| Vitamin B2 | 0.227mg | 0.949mg | 56% |
| Calcium | 382mg | 28mg | 35% |
| Iron | 2.92mg | 0.77mg | 27% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Folate | 10µg | 92µg | 21% |
| Vitamin B3 | 5.245mg | 2.192mg | 19% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Vitamin B1 | 0.08mg | 0.277mg | 16% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Polyunsaturated fat | 5.148g | 3.404g | 12% |
| Vitamin B5 | 0.642mg | 1.154mg | 10% |
| Sodium | 307mg | 117mg | 8% |
| Protein | 24.62g | 28.62g | 8% |
| Vitamin A | 32µg | 91µg | 7% |
| Copper | 0.186mg | 0.128mg | 6% |
| Fats | 11.45g | 8.23g | 5% |
| Monounsaturated fat | 3.869g | 2.129g | 4% |
| Phosphorus | 490mg | 515mg | 4% |
| Manganese | 0.108mg | 0.013mg | 4% |
| Potassium | 397mg | 283mg | 3% |
| Magnesium | 39mg | 26mg | 3% |
| Selenium | 52.7µg | 51.7µg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Saturated fat | 1.528g | 1.866g | 2% |
| Carbs | 0g | 1.92g | 1% |
| Vitamin B6 | 0.167mg | 0.185mg | 1% |
| Calories | 208kcal | 204kcal | 0% |
| Net carbs | 0g | 1.92g | N/A |
| Zinc | 1.31mg | 1.28mg | 0% |
| Tryptophan | 0.276mg | 0.375mg | 0% |
| Threonine | 1.079mg | 1.305mg | 0% |
| Isoleucine | 1.134mg | 1.465mg | 0% |
| Leucine | 2.001mg | 2.509mg | 0% |
| Lysine | 2.26mg | 2.179mg | 0% |
| Methionine | 0.729mg | 0.71mg | 0% |
| Phenylalanine | 0.961mg | 1.401mg | 0% |
| Valine | 1.268mg | 1.676mg | 0% |
| Histidine | 0.725mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.473g | 1.26g | N/A |
| Omega-3 - DHA | 0.509g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
157%
Minerals Daily Need Coverage Score
94%
68%
Comparison summary
Which food is lower in Cholesterol?
Sardines is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated fat?
Sardines is lower in Saturated fat (difference - 0.338g)
Which food is lower in glycemic index?
Sardines is lower in glycemic index (difference - 27)
Which food is cheaper?
Sardines is cheaper (difference - $93)
Which food is richer in minerals?
Sardines is relatively richer in minerals
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 190mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.