Sardines vs. Roe — In-Depth Nutrition Comparison
Compare
A recap on the 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.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +139.3% |
| Contains more Vitamin KVitamin K | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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* | 193 IU | 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% |
| Protein | 24.62g | 28.62g | 8% |
| Sodium | 307mg | 117mg | 8% |
| Vitamin A | 32µg | 91µg | 7% |
| Copper | 0.186mg | 0.128mg | 6% |
| Fats | 11.45g | 8.23g | 5% |
| Phosphorus | 490mg | 515mg | 4% |
| Manganese | 0.108mg | 0.013mg | 4% |
| Monounsaturated fat | 3.869g | 2.129g | 4% |
| Magnesium | 39mg | 26mg | 3% |
| Potassium | 397mg | 283mg | 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% |
| Protein per 100 calories | 12g | 14g | N/A |
| Calories per 10 g protein | 84kcal | 71kcal | N/A |
| Weight per 100 calories | 48g | 49g | N/A |
| Unsaturated / Saturated Fat ratio | 5.9 | 3 | N/A |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.1% |
| 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% |
