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  6. Sardines vs. Saffron

Sardines vs. Saffron — In-Depth Nutrition Comparison

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A recap on differences between sardines and saffron

  • Sardines are higher in vitamin B12, selenium, and phosphorus, yet saffron is higher in manganese, iron, vitamin C, vitamin B6, magnesium, and potassium.
  • Saffron covers your daily manganese needs 1230% more than sardines.
  • The amount of cholesterol in saffron 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 Spices, saffron.

Infographic

Sardines vs Saffron 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CalciumCalcium +244.1%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +841.1%
Contains more MagnesiumMagnesium +576.9%
Contains more PotassiumPotassium +334.3%
Contains more IronIron +280.1%
Contains more CopperCopper +76.3%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +26203.7%

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%
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +18.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +259.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B6Vitamin B6 +504.8%
Contains more FolateFolate +830%

All nutrients comparison - raw data values

Nutrient Sardines Saffron DV% diff.
Manganese 0.108mg 28.408mg 1230%
Vitamin B12 8.94µg 0µg 373%
Iron 2.92mg 11.1mg 102%
Vitamin C 0mg 80.8mg 90%
Selenium 52.7µg 5.6µg 86%
Vitamin B6 0.167mg 1.01mg 65%
Magnesium 39mg 264mg 54%
Cholesterol 142mg 0mg 47%
Potassium 397mg 1724mg 39%
Phosphorus 490mg 252mg 34%
Calcium 382mg 111mg 27%
Protein 24.62g 11.43g 26%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 1.46mg 24%
Carbs 0g 65.37g 22%
Polyunsaturated fat 5.148g 2.067g 21%
Folate 10µg 93µg 21%
Copper 0.186mg 0.328mg 16%
Fiber 0g 3.9g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B5 0.642mg 13%
Monounsaturated fat 3.869g 0.429g 9%
Fats 11.45g 5.85g 9%
Sodium 307mg 148mg 7%
Calories 208kcal 310kcal 5%
Vitamin B2 0.227mg 0.267mg 3%
Vitamin B1 0.08mg 0.115mg 3%
Vitamin K 2.6µg 2%
Zinc 1.31mg 1.09mg 2%
Vitamin A 32µg 27µg 1%
Net carbs 0g 61.47g N/A
Saturated fat 1.528g 1.586g 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - DPA 0g 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +115.4%
Contains more FatsFats +95.7%
Contains more WaterWater +400.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26.2%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +801.9%
Contains more Poly. FatPolyunsaturated fat +149.1%
~equal in Saturated fat ~1.586g

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.