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Sardine vs. Rye — In-Depth Nutrition Comparison

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Significant differences between sardine and rye

  • Sardine has more vitamin B12, selenium, calcium, vitamin D, and phosphorus; however, rye is richer in manganese, fiber, copper, and vitamin B1.
  • Sardine covers your daily vitamin B12 needs 373% more than rye.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of sardine is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Rye grain.

Infographic

Sardine vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +1491.7%
Contains more PhosphorusPhosphorus +47.6%
Contains more SeleniumSelenium +279.1%
Contains more MagnesiumMagnesium +182.1%
Contains more PotassiumPotassium +28.5%
Contains more CopperCopper +97.3%
Contains more ZincZinc +102.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2286.1%
~equal in Iron ~2.63mg

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +146.7%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more Vitamin B5Vitamin B5 +126.8%
Contains more Vitamin B6Vitamin B6 +76%
Contains more Vitamin KVitamin K +126.9%
Contains more FolateFolate +280%
~equal in Vitamin C ~0mg

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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +138.1%
Contains more FatsFats +602.5%
Contains more WaterWater +462.4%
Contains more OtherOther +175.2%
Contains more CarbsCarbs +∞%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1760.1%
Contains more Poly. FatPolyunsaturated fat +571.2%
Contains less Sat. FatSaturated fat -87.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Rye DV% diff.
Vitamin B12 8.94µg 0µg 373%
Manganese 0.108mg 2.577mg 107%
Selenium 52.7µg 13.9µg 71%
Fiber 0g 15.1g 60%
Cholesterol 142mg 0mg 47%
Calcium 382mg 24mg 36%
Polyunsaturated fat 5.148g 0.767g 29%
Protein 24.62g 10.34g 29%
Carbs 0g 75.86g 25%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Phosphorus 490mg 332mg 23%
Vitamin B1 0.08mg 0.316mg 20%
Copper 0.186mg 0.367mg 20%
Magnesium 39mg 110mg 17%
Vitamin B5 0.642mg 1.456mg 16%
Fats 11.45g 1.63g 15%
Sodium 307mg 2mg 13%
Zinc 1.31mg 2.65mg 12%
Vitamin B6 0.167mg 0.294mg 10%
Monounsaturated fat 3.869g 0.208g 9%
Choline 75mg 30.4mg 8%
Vitamin E 2.04mg 0.85mg 8%
Folate 10µg 38µg 7%
Calories 208kcal 338kcal 7%
Vitamin B3 5.245mg 4.27mg 6%
Saturated fat 1.528g 0.197g 6%
Iron 2.92mg 2.63mg 4%
Vitamin A 32µg 1µg 3%
Potassium 397mg 510mg 3%
Vitamin K 2.6µg 5.9µg 3%
Vitamin B2 0.227mg 0.251mg 2%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Tryptophan 0.276mg 0.108mg 0%
Threonine 1.079mg 0.289mg 0%
Isoleucine 1.134mg 0.208mg 0%
Leucine 2.001mg 0.563mg 0%
Lysine 2.26mg 0.286mg 0%
Methionine 0.729mg 0.153mg 0%
Phenylalanine 0.961mg 0.435mg 0%
Valine 1.268mg 0.317mg 0%
Histidine 0.725mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sardine
35%
Rye
Minerals Daily Need Coverage Score
94%
Sardine
98%
Rye

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 34)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.331g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.