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Sardine vs Roe - In-Depth Nutrition Comparison

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A recap on differences between Sardine and Roe

  • Sardine is 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 Sardine.
  • Sardine contains 14 times more Calcium than Roe. While Sardine contains 382mg of Calcium, Roe contains only 28mg.
  • The amount of Cholesterol in Sardine 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.

Infographic

Sardine vs Roe infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Roe
Contains more Calcium +1264.3%
Contains more Iron +279.2%
Contains more Magnesium +50%
Contains more Potassium +40.3%
Contains more Copper +45.3%
Contains less Sodium -61.9%
Equal in Phosphorus - 515
Equal in Zinc - 1.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +1264.3%
Contains more Iron +279.2%
Contains more Magnesium +50%
Contains more Potassium +40.3%
Contains more Copper +45.3%
Contains less Sodium -61.9%
Equal in Phosphorus - 515
Equal in Zinc - 1.28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Roe
Contains more Vitamin B3 +139.3%
Contains more Vitamin A +180.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +318.1%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +10.8%
Contains more Folate +820%
Contains more Vitamin B12 +29.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B3 +139.3%
Contains more Vitamin A +180.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +318.1%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +10.8%
Contains more Folate +820%
Contains more Vitamin B12 +29.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Roe
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Roe Opinion
Net carbs 0g 1.92g Roe
Protein 24.62g 28.62g Roe
Fats 11.45g 8.23g Sardine
Carbs 0g 1.92g Roe
Calories 208kcal 204kcal Sardine
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 382mg 28mg Sardine
Iron 2.92mg 0.77mg Sardine
Magnesium 39mg 26mg Sardine
Phosphorus 490mg 515mg Roe
Potassium 397mg 283mg Sardine
Sodium 307mg 117mg Roe
Zinc 1.31mg 1.28mg Sardine
Copper 0.186mg 0.128mg Sardine
Vitamin A 108IU 303IU Roe
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.08mg 0.277mg Roe
Vitamin B2 0.227mg 0.949mg Roe
Vitamin B3 5.245mg 2.192mg Sardine
Vitamin B5 0.642mg 1.154mg Roe
Vitamin B6 0.167mg 0.185mg Roe
Folate 10µg 92µg Roe
Vitamin B12 8.94µg 11.54µg Roe
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.375mg Roe
Threonine 1.079mg 1.305mg Roe
Isoleucine 1.134mg 1.465mg Roe
Leucine 2.001mg 2.509mg Roe
Lysine 2.26mg 2.179mg Sardine
Methionine 0.729mg 0.71mg Sardine
Phenylalanine 0.961mg 1.401mg Roe
Valine 1.268mg 1.676mg Roe
Histidine 0.725mg 0.778mg Roe
Cholesterol 142mg 479mg Sardine
Trans Fat g g
Saturated Fat 1.528g 1.866g Sardine
Monounsaturated Fat 3.869g 2.129g Sardine
Polyunsaturated fat 5.148g 3.404g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
169
Roe
Mineral Summary Score
79
Sardine
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
172%
Roe
Carbohydrates
0%
Sardine
2%
Roe
Fats
53%
Sardine
38%
Roe

Comparison summary

Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.338g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $93)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 190mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.