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  6. Sardines vs. Summer squash

Sardines vs. Summer squash — In-Depth Nutrition Comparison

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How are sardines and summer squash different?

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and copper; however, summer squash is richer in vitamin C.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than summer squash (13).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Sardines vs Summer squash infographic
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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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +129.4%
Contains more CalciumCalcium +2446.7%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +734.3%
Contains more CopperCopper +264.7%
Contains more ZincZinc +351.7%
Contains more PhosphorusPhosphorus +1189.5%
Contains more SeleniumSelenium +26250%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +62%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B3Vitamin B3 +977%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1019.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more Vitamin KVitamin K +15.4%
Contains more FolateFolate +190%

All nutrients comparison - raw data values

Nutrient Sardines Summer squash DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.2µg 95%
Phosphorus 490mg 38mg 65%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.21g 47%
Calcium 382mg 15mg 37%
Polyunsaturated fat 5.148g 0.089g 34%
Iron 2.92mg 0.35mg 32%
Vitamin B3 5.245mg 0.487mg 30%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Vitamin C 0mg 17mg 19%
Fats 11.45g 0.18g 17%
Copper 0.186mg 0.051mg 15%
Vitamin E 2.04mg 0.12mg 13%
Sodium 307mg 2mg 13%
Choline 75mg 6.7mg 12%
Vitamin B5 0.642mg 0.155mg 10%
Calories 208kcal 16kcal 10%
Monounsaturated fat 3.869g 0.016g 10%
Zinc 1.31mg 0.29mg 9%
Saturated fat 1.528g 0.044g 7%
Vitamin B2 0.227mg 0.142mg 7%
Folate 10µg 29µg 5%
Magnesium 39mg 17mg 5%
Fiber 0g 1.1g 4%
Potassium 397mg 262mg 4%
Vitamin B6 0.167mg 0.218mg 4%
Vitamin B1 0.08mg 0.048mg 3%
Manganese 0.108mg 0.175mg 3%
Vitamin A 32µg 10µg 2%
Fructose 0.95g 1%
Carbs 0g 3.35g 1%
Net carbs 0g 2.25g N/A
Sugar 0g 2.2g N/A
Vitamin K 2.6µg 3µg 0%
Tryptophan 0.276mg 0.011mg 0%
Threonine 1.079mg 0.028mg 0%
Isoleucine 1.134mg 0.042mg 0%
Leucine 2.001mg 0.069mg 0%
Lysine 2.26mg 0.065mg 0%
Methionine 0.729mg 0.017mg 0%
Phenylalanine 0.961mg 0.041mg 0%
Valine 1.268mg 0.053mg 0%
Histidine 0.725mg 0.025mg 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1934.7%
Contains more FatsFats +6261.1%
Contains more OtherOther +596.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.8%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +24081.3%
Contains more Poly. FatPolyunsaturated fat +5684.3%
Contains less Sat. FatSaturated fat -97.1%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.