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Sardine vs Mayonnaise - In-Depth Nutrition Comparison

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Summary of differences between Sardine and Mayonnaise

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Vitamin D, however Mayonnaise is higher in Vitamin K, and Vitamin B3.
  • Sardine covers your daily need of Vitamin B12 368% more than Mayonnaise.
  • Sardine has 48 times more Calcium than Mayonnaise. While Sardine has 382mg of Calcium, Mayonnaise has only 8mg.
  • Mayonnaise has less Cholesterol.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Salad dressing, mayonnaise, regular.

Infographic

Sardine vs Mayonnaise 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +4675%
Contains more Iron +1290.5%
Contains more Magnesium +3800%
Contains more Phosphorus +2233.3%
Contains more Potassium +1885%
Contains less Sodium -51.7%
Contains more Zinc +773.3%
Contains more Copper +878.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Contains more Calcium +4675%
Contains more Iron +1290.5%
Contains more Magnesium +3800%
Contains more Phosphorus +2233.3%
Contains more Potassium +1885%
Contains less Sodium -51.7%
Contains more Zinc +773.3%
Contains more Copper +878.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +66.2%
Contains more Vitamin D +2300%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +1094.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +1987.5%
Contains more Folate +100%
Contains more Vitamin B12 +7350%
Contains more Vitamin E +60.8%
Contains more Vitamin K +6169.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin A +66.2%
Contains more Vitamin D +2300%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +1094.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +1987.5%
Contains more Folate +100%
Contains more Vitamin B12 +7350%
Contains more Vitamin E +60.8%
Contains more Vitamin K +6169.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Mayonnaise
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Mayonnaise Opinion
Net carbs 0g 0.57g Mayonnaise
Protein 24.62g 0.96g Sardine
Fats 11.45g 74.85g Mayonnaise
Carbs 0g 0.57g Mayonnaise
Calories 208kcal 680kcal Mayonnaise
Starch g g
Fructose g 0.05g Mayonnaise
Sugar 0g 0.57g Sardine
Fiber 0g 0g
Calcium 382mg 8mg Sardine
Iron 2.92mg 0.21mg Sardine
Magnesium 39mg 1mg Sardine
Phosphorus 490mg 21mg Sardine
Potassium 397mg 20mg Sardine
Sodium 307mg 635mg Sardine
Zinc 1.31mg 0.15mg Sardine
Copper 0.186mg 0.019mg Sardine
Vitamin A 108IU 65IU Sardine
Vitamin E 2.04mg 3.28mg Mayonnaise
Vitamin D 193IU 7IU Sardine
Vitamin D 4.8µg 0.2µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.01mg Sardine
Vitamin B2 0.227mg 0.019mg Sardine
Vitamin B3 5.245mg 0mg Sardine
Vitamin B5 0.642mg 0.172mg Sardine
Vitamin B6 0.167mg 0.008mg Sardine
Folate 10µg 5µg Sardine
Vitamin B12 8.94µg 0.12µg Sardine
Vitamin K 2.6µg 163µg Mayonnaise
Tryptophan 0.276mg 0.017mg Sardine
Threonine 1.079mg 0.055mg Sardine
Isoleucine 1.134mg 0.065mg Sardine
Leucine 2.001mg 0.095mg Sardine
Lysine 2.26mg 0.072mg Sardine
Methionine 0.729mg 0.035mg Sardine
Phenylalanine 0.961mg 0.057mg Sardine
Valine 1.268mg 0.074mg Sardine
Histidine 0.725mg 0.026mg Sardine
Cholesterol 142mg 42mg Mayonnaise
Trans Fat g 0.187g Sardine
Saturated Fat 1.528g 11.703g Sardine
Monounsaturated Fat 3.869g 16.843g Mayonnaise
Polyunsaturated fat 5.148g 44.69g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
43
Mayonnaise
Mineral Summary Score
79
Sardine
14
Mayonnaise

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
6%
Mayonnaise
Carbohydrates
0%
Sardine
1%
Mayonnaise
Fats
53%
Sardine
345%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 328mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 10.175g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 100mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $6.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.