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  6. Sardines vs. Fish sandwich

Sardines vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between sardines and fish sandwiches

  • Fish sandwiches have less vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and copper than sardines.
  • Sardines cover your daily need for vitamin B12, 344% more than fish sandwiches.
  • Sardines have 21 times more vitamin D than fish sandwiches. While sardines have 193IU of vitamin D, fish sandwiches have only 9IU.
  • Fish sandwiches have less cholesterol.
  • The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fast foods, fish sandwich, with tartar sauce.

Infographic

Sardines vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +932.4%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +94.7%
Contains more CopperCopper +148%
Contains more ZincZinc +167.3%
Contains more PhosphorusPhosphorus +322.4%
Contains less SodiumSodium -49%
Contains more SeleniumSelenium +192.8%
Contains more ManganeseManganese +144.4%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin EVitamin E +270.9%
Contains more Vitamin DVitamin D +2300%
Contains more Vitamin B2Vitamin B2 +62.1%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +138.6%
Contains more Vitamin B12Vitamin B12 +1214.7%
Contains more CholineCholine +159.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin KVitamin K +423.1%
Contains more FolateFolate +360%

All nutrients comparison - raw data values

Nutrient Sardines Fish sandwich DV% diff.
Vitamin B12 8.94µg 0.68µg 344%
Selenium 52.7µg 18µg 63%
Phosphorus 490mg 116mg 53%
Cholesterol 142mg 35mg 36%
Calcium 382mg 37mg 35%
Protein 24.62g 10.29g 29%
Vitamin D 193IU 9IU 23%
Vitamin D 4.8µg 0.2µg 23%
Vitamin B3 5.245mg 2.15mg 19%
Iron 2.92mg 1.5mg 18%
Sodium 307mg 602mg 13%
Copper 0.186mg 0.075mg 12%
Vitamin B1 0.08mg 0.21mg 11%
Vitamin E 2.04mg 0.55mg 10%
Folate 10µg 46µg 9%
Vitamin K 2.6µg 13.6µg 9%
Carbs 0g 26.69g 9%
Choline 75mg 28.9mg 8%
Manganese 0.108mg 0.264mg 7%
Vitamin B2 0.227mg 0.14mg 7%
Vitamin B6 0.167mg 0.07mg 7%
Polyunsaturated fat 5.148g 6.257g 7%
Zinc 1.31mg 0.49mg 7%
Potassium 397mg 206mg 6%
Vitamin B5 0.642mg 0.37mg 5%
Fiber 0g 1g 4%
Vitamin A 32µg 6µg 3%
Magnesium 39mg 25mg 3%
Monounsaturated fat 3.869g 2.595g 3%
Saturated fat 1.528g 1.949g 2%
Fructose 1.47g 2%
Calories 208kcal 257kcal 2%
Fats 11.45g 12.45g 2%
Vitamin C 0mg 1.8mg 2%
Net carbs 0g 25.69g N/A
Sugar 0g 3.53g N/A
Trans fat 0.08g N/A
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 0.029g N/A
Omega-3 - DHA 0.509g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +139.3%
Contains more WaterWater +23.1%
Contains more OtherOther +102.8%
Contains more CarbsCarbs +∞%
~equal in Fats ~12.45g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +49.1%
Contains more Poly. FatPolyunsaturated fat +21.5%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.