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  6. Sardine vs. Steak

Sardine vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Steak

  • Sardine is higher in Vitamin B12, Phosphorus, Selenium, Calcium, Vitamin D, and Copper, yet Steak is higher in Zinc, and Vitamin B6.
  • Sardine covers your daily Vitamin B12 needs 281% more than Steak.
  • Sardine contains 32 times more Vitamin D than Steak. While Sardine contains 193IU of Vitamin D, Steak contains only 6IU.
  • The amount of Cholesterol in Steak is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Sardine vs Steak 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.
Sardine
Sardine
8
:
2
Steak
Steak
Contains more Calcium +3083.3%
Contains more Iron +21.7%
Contains more Magnesium +69.6%
Contains more Phosphorus +200.6%
Contains more Potassium +42.3%
Contains more Copper +118.8%
Contains more Selenium +65.7%
Contains less Sodium -81.1%
Contains more Zinc +384%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +3083.3%
Contains more Iron +21.7%
Contains more Magnesium +69.6%
Contains more Phosphorus +200.6%
Contains more Potassium +42.3%
Contains more Copper +118.8%
Contains more Selenium +65.7%
Contains less Sodium -81.1%
Contains more Zinc +384%

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.
Sardine
Sardine
9
:
2
Steak
Steak
Contains more Vitamin A +332%
Contains more Vitamin D +4700%
Contains more Folate +66.7%
Contains more Vitamin B12 +306.4%
Contains more Vitamin K +62.5%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B6 +199.4%
Equal in Vitamin B1 - 0.074
Equal in Vitamin B3 - 5.149
Sardine
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +332%
Contains more Vitamin D +4700%
Contains more Folate +66.7%
Contains more Vitamin B12 +306.4%
Contains more Vitamin K +62.5%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B6 +199.4%
Equal in Vitamin B1 - 0.074
Equal in Vitamin B3 - 5.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
2
Steak
Steak
Contains more Other +700%
Contains more Fats +66.1%
Equal in Protein - 24.85
Equal in Water - 55.59
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Other +700%
Contains more Fats +66.1%
Equal in Protein - 24.85
Equal in Water - 55.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Steak
Steak
Contains less Saturated Fat -81.9%
Contains more Polyunsaturated fat +474.6%
Contains more Monounsaturated Fat +137%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -81.9%
Contains more Polyunsaturated fat +474.6%
Contains more Monounsaturated Fat +137%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Steak Opinion
Protein 24.62g 24.85g Steak
Fats 11.45g 19.02g Steak
Calories 208kcal 271kcal Steak
Calcium 382mg 12mg Sardine
Iron 2.92mg 2.4mg Sardine
Magnesium 39mg 23mg Sardine
Phosphorus 490mg 163mg Sardine
Potassium 397mg 279mg Sardine
Sodium 307mg 58mg Steak
Zinc 1.31mg 6.34mg Steak
Copper 0.186mg 0.085mg Sardine
Manganese 0.108mg Sardine
Selenium 52.7µg 31.8µg Sardine
Vitamin A 108IU 25IU Sardine
Vitamin A RAE 32µg 7µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 6IU Sardine
Vitamin D 4.8µg 0.1µg Sardine
Vitamin B1 0.08mg 0.074mg Sardine
Vitamin B2 0.227mg 0.301mg Steak
Vitamin B3 5.245mg 5.149mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 0.5mg Steak
Folate 10µg 6µg Sardine
Vitamin B12 8.94µg 2.2µg Sardine
Vitamin K 2.6µg 1.6µg Sardine
Tryptophan 0.276mg 0.278mg Steak
Threonine 1.079mg 1.171mg Steak
Isoleucine 1.134mg 1.157mg Steak
Leucine 2.001mg 2.142mg Steak
Lysine 2.26mg 2.38mg Steak
Methionine 0.729mg 0.672mg Sardine
Phenylalanine 0.961mg 0.997mg Steak
Valine 1.268mg 1.242mg Sardine
Histidine 0.725mg 0.931mg Steak
Cholesterol 142mg 78mg Steak
Saturated Fat 1.528g 8.443g Sardine
Omega-3 - DHA 0.509g 0.001g Sardine
Omega-3 - EPA 0.473g 0.001g Sardine
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 3.869g 9.171g Steak
Polyunsaturated fat 5.148g 0.896g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
49%
Steak
Minerals Daily Need Coverage Score
94%
Sardine
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 249mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 64mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $4.6)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 6.915g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.