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  6. Sardine vs. Saffron

Sardine vs. Saffron — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Saffron

  • Sardine is 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 Sardine.
  • The amount of Cholesterol in Saffron is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Spices, saffron.

Infographic

Sardine 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.
Sardine
Sardine
4
:
6
Saffron
Saffron
Contains more Calcium +244.1%
Contains more Phosphorus +94.4%
Contains more Zinc +20.2%
Contains more Selenium +841.1%
Contains more Iron +280.1%
Contains more Magnesium +576.9%
Contains more Potassium +334.3%
Contains less Sodium -51.8%
Contains more Copper +76.3%
Contains more Manganese +26203.7%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Contains more Calcium +244.1%
Contains more Phosphorus +94.4%
Contains more Zinc +20.2%
Contains more Selenium +841.1%
Contains more Iron +280.1%
Contains more Magnesium +576.9%
Contains more Potassium +334.3%
Contains less Sodium -51.8%
Contains more Copper +76.3%
Contains more Manganese +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.
Sardine
Sardine
6
:
6
Saffron
Saffron
Contains more Vitamin D +∞%
Contains more Vitamin B3 +259.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +390.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.8%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B6 +504.8%
Contains more Folate +830%
Sardine
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%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +259.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +390.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.8%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B6 +504.8%
Contains more Folate +830%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Saffron
Saffron
Contains more Protein +115.4%
Contains more Fats +95.7%
Contains more Water +400.9%
Contains more Carbs +∞%
Contains more Other +26.2%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Saffron
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 Protein +115.4%
Contains more Fats +95.7%
Contains more Water +400.9%
Contains more Carbs +∞%
Contains more Other +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
3
:
0
Saffron
Saffron
Contains more Monounsaturated Fat +801.9%
Contains more Polyunsaturated fat +149.1%
Equal in Saturated Fat - 1.586
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Contains more Monounsaturated Fat +801.9%
Contains more Polyunsaturated fat +149.1%
Equal in Saturated Fat - 1.586

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Saffron Opinion
Net carbs 0g 61.47g Saffron
Protein 24.62g 11.43g Sardine
Fats 11.45g 5.85g Sardine
Carbs 0g 65.37g Saffron
Calories 208kcal 310kcal Saffron
Fiber 0g 3.9g Saffron
Calcium 382mg 111mg Sardine
Iron 2.92mg 11.1mg Saffron
Magnesium 39mg 264mg Saffron
Phosphorus 490mg 252mg Sardine
Potassium 397mg 1724mg Saffron
Sodium 307mg 148mg Saffron
Zinc 1.31mg 1.09mg Sardine
Copper 0.186mg 0.328mg Saffron
Manganese 0.108mg 28.408mg Saffron
Selenium 52.7µg 5.6µg Sardine
Vitamin A 108IU 530IU Saffron
Vitamin A RAE 32µg 27µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 80.8mg Saffron
Vitamin B1 0.08mg 0.115mg Saffron
Vitamin B2 0.227mg 0.267mg Saffron
Vitamin B3 5.245mg 1.46mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 1.01mg Saffron
Folate 10µg 93µg Saffron
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 142mg 0mg Saffron
Saturated Fat 1.528g 1.586g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DPA 0g 0.006g Saffron
Monounsaturated Fat 3.869g 0.429g Sardine
Polyunsaturated fat 5.148g 2.067g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Saffron
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
60%
Saffron
Minerals Daily Need Coverage Score
94%
Sardine
479%
Saffron

Comparison summary

Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 70)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 159mg)
Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $4.8)
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. 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.