Sardines vs. Semolina — In-Depth Nutrition Comparison
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The main differences between sardines and semolina
- Sardines are richer in vitamin B12, selenium, phosphorus, vitamin D, calcium, iron, and vitamin B2, yet semolina is richer in manganese and vitamin B6.
- Daily need coverage for vitamin B12 for sardines is 373% higher.
- Sardines have a lower glycemic index than semolina.
Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Rice, white, long-grain, parboiled, unenriched, dry.
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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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +438% |
| Contains more PotassiumPotassium | +128.2% |
| Contains more IronIron | +294.6% |
| Contains more ZincZinc | +28.4% |
| Contains more PhosphorusPhosphorus | +220.3% |
| Contains more SeleniumSelenium | +164.8% |
| Contains more CopperCopper | +52.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +858.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +354% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B6Vitamin B6 | +170.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Selenium | 52.7µg | 19.9µg | 60% |
| Phosphorus | 490mg | 153mg | 48% |
| Cholesterol | 142mg | 0mg | 47% |
| Manganese | 0.108mg | 1.035mg | 40% |
| Protein | 24.62g | 7.51g | 34% |
| Polyunsaturated fat | 5.148g | 0.322g | 32% |
| Calcium | 382mg | 71mg | 31% |
| Starch | 68.29g | 28% | |
| Carbs | 0g | 80.89g | 27% |
| Iron | 2.92mg | 0.74mg | 27% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Vitamin D | 193IU | 0IU | 24% |
| Vitamin B6 | 0.167mg | 0.452mg | 22% |
| Fats | 11.45g | 1.03g | 16% |
| Choline | 75mg | 14% | |
| Vitamin B2 | 0.227mg | 0.05mg | 14% |
| Vitamin E | 2.04mg | 0.03mg | 13% |
| Sodium | 307mg | 2mg | 13% |
| Vitamin B1 | 0.08mg | 0.224mg | 12% |
| Copper | 0.186mg | 0.284mg | 11% |
| Monounsaturated fat | 3.869g | 0.258g | 9% |
| Calories | 208kcal | 374kcal | 8% |
| Potassium | 397mg | 174mg | 7% |
| Fiber | 0g | 1.8g | 7% |
| Saturated fat | 1.528g | 0.294g | 6% |
| Vitamin A | 32µg | 4% | |
| Zinc | 1.31mg | 1.02mg | 3% |
| Magnesium | 39mg | 27mg | 3% |
| Vitamin K | 2.6µg | 0.1µg | 2% |
| Vitamin B3 | 5.245mg | 5.048mg | 1% |
| Vitamin B5 | 0.642mg | 0.672mg | 1% |
| Folate | 10µg | 8µg | 1% |
| Net carbs | 0g | 79.09g | N/A |
| Sugar | 0g | 0.33g | N/A |
| Tryptophan | 0.276mg | 0.103mg | 0% |
| Threonine | 1.079mg | 0.271mg | 0% |
| Isoleucine | 1.134mg | 0.339mg | 0% |
| Leucine | 2.001mg | 0.656mg | 0% |
| Lysine | 2.26mg | 0.215mg | 0% |
| Methionine | 0.729mg | 0.183mg | 0% |
| Phenylalanine | 0.961mg | 0.398mg | 0% |
| Valine | 1.268mg | 0.47mg | 0% |
| Histidine | 0.725mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +227.8% |
| Contains more FatsFats | +1011.7% |
| Contains more WaterWater | +504.6% |
| Contains more OtherOther | +508.5% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1399.6% |
| Contains more Poly. FatPolyunsaturated fat | +1498.8% |
| Contains less Sat. FatSaturated fat | -80.8% |
