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  6. Sardines vs. Shortbread

Sardines vs. Shortbread — In-Depth Nutrition Comparison

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Significant differences between sardines and shortbread

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, and choline; however, shortbread is richer in vitamin B1 and folate.
  • Sardines cover your daily vitamin B12 needs 373% more than shortbread.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cookies, shortbread, commercially prepared, plain.

Infographic

Sardines vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +2838.5%
Contains more PotassiumPotassium +351.1%
Contains more CopperCopper +106.7%
Contains more ZincZinc +167.3%
Contains more PhosphorusPhosphorus +642.4%
Contains less SodiumSodium -13%
Contains more SeleniumSelenium +750%
Contains more ManganeseManganese +263.9%
~equal in Iron ~2.98mg

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +135.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +8233.3%
Contains more Vitamin EVitamin E +19.6%
Contains more Vitamin B1Vitamin B1 +341.3%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin KVitamin K +323.1%
Contains more FolateFolate +710%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Shortbread DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 6.2µg 85%
Phosphorus 490mg 66mg 61%
Cholesterol 142mg 0mg 47%
Protein 24.62g 5.37g 39%
Calcium 382mg 13mg 37%
Saturated fat 1.528g 8.105g 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 26.22g 23%
Vitamin B1 0.08mg 0.353mg 23%
Polyunsaturated fat 5.148g 8.326g 21%
Carbs 0g 63.78g 21%
Folate 10µg 81µg 18%
Starch 40.47g 17%
Calories 208kcal 514kcal 15%
Choline 75mg 0.9mg 13%
Vitamin B3 5.245mg 3.275mg 12%
Manganese 0.108mg 0.393mg 12%
Copper 0.186mg 0.09mg 11%
Potassium 397mg 88mg 9%
Vitamin K 2.6µg 11µg 7%
Monounsaturated fat 3.869g 6.708g 7%
Vitamin B6 0.167mg 0.071mg 7%
Vitamin B2 0.227mg 0.314mg 7%
Zinc 1.31mg 0.49mg 7%
Vitamin B5 0.642mg 0.321mg 6%
Magnesium 39mg 14mg 6%
Fiber 0g 1.3g 5%
Vitamin A 32µg 0µg 4%
Vitamin E 2.04mg 2.44mg 3%
Sodium 307mg 353mg 2%
Iron 2.92mg 2.98mg 1%
Net carbs 0g 62.48g N/A
Sugar 0g 21.65g N/A
Trans fat 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.473g 0.001g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +358.5%
Contains more WaterWater +1555.8%
Contains more OtherOther +319.4%
Contains more FatsFats +129%
Contains more CarbsCarbs +∞%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +73.4%
Contains more Poly. FatPolyunsaturated fat +61.7%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.