Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sardines vs. Roe — In-Depth Nutrition Comparison

Compare

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.

Infographic

Sardines vs Roe 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%
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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%
~equal in Zinc ~1.28mg
~equal in Phosphorus ~515mg
~equal in Selenium ~51.7µg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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%

All nutrients comparison - raw data values

Nutrient Sardines Roe 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

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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Roe
Roe
0
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -18.1%
Contains more Mono. FatMonounsaturated fat +81.7%
Contains more Poly. FatPolyunsaturated fat +51.2%

People also compare

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. 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.