Sardines vs. Steak — In-Depth Nutrition Comparison
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A recap on differences between sardines and steak
- Sardines are higher in vitamin B12, phosphorus, selenium, calcium, vitamin D, and copper, yet steak is higher in zinc and vitamin B6.
- Sardines cover your daily vitamin B12 needs 281% more than steak.
- Sardines contain 32 times more vitamin D than steak. While sardines contain 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.
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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 | +69.6% |
| Contains more CalciumCalcium | +3083.3% |
| Contains more PotassiumPotassium | +42.3% |
| Contains more IronIron | +21.7% |
| Contains more CopperCopper | +118.8% |
| Contains more PhosphorusPhosphorus | +200.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +65.7% |
| Contains more ZincZinc | +384% |
| Contains less SodiumSodium | -81.1% |
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 | +357.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +4700% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +306.4% |
| Contains more Vitamin KVitamin K | +62.5% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin B6Vitamin B6 | +199.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 2.2µg | 281% |
| Phosphorus | 490mg | 163mg | 47% |
| Zinc | 1.31mg | 6.34mg | 46% |
| Selenium | 52.7µg | 31.8µg | 38% |
| Calcium | 382mg | 12mg | 37% |
| Saturated fat | 1.528g | 8.443g | 31% |
| Polyunsaturated fat | 5.148g | 0.896g | 28% |
| Vitamin B6 | 0.167mg | 0.5mg | 26% |
| Vitamin D | 4.8µg | 0.1µg | 24% |
| Vitamin D | 193IU | 6IU | 23% |
| Cholesterol | 142mg | 78mg | 21% |
| Choline | 75mg | 14% | |
| Vitamin E | 2.04mg | 14% | |
| Vitamin B5 | 0.642mg | 13% | |
| Monounsaturated fat | 3.869g | 9.171g | 13% |
| Fats | 11.45g | 19.02g | 12% |
| Copper | 0.186mg | 0.085mg | 11% |
| Sodium | 307mg | 58mg | 11% |
| Iron | 2.92mg | 2.4mg | 7% |
| Vitamin B2 | 0.227mg | 0.301mg | 6% |
| Manganese | 0.108mg | 5% | |
| Magnesium | 39mg | 23mg | 4% |
| Calories | 208kcal | 271kcal | 3% |
| Potassium | 397mg | 279mg | 3% |
| Vitamin A | 32µg | 7µg | 3% |
| Vitamin K | 2.6µg | 1.6µg | 1% |
| Folate | 10µg | 6µg | 1% |
| Vitamin B3 | 5.245mg | 5.149mg | 1% |
| Vitamin B1 | 0.08mg | 0.074mg | 1% |
| Protein | 24.62g | 24.85g | 0% |
| Tryptophan | 0.276mg | 0.278mg | 0% |
| Threonine | 1.079mg | 1.171mg | 0% |
| Isoleucine | 1.134mg | 1.157mg | 0% |
| Leucine | 2.001mg | 2.142mg | 0% |
| Lysine | 2.26mg | 2.38mg | 0% |
| Methionine | 0.729mg | 0.672mg | 0% |
| Phenylalanine | 0.961mg | 0.997mg | 0% |
| Valine | 1.268mg | 1.242mg | 0% |
| Histidine | 0.725mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.473g | 0.001g | N/A |
| Omega-3 - DHA | 0.509g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +700% |
| Contains more FatsFats | +66.1% |
~equal in
Protein
~24.85g
~equal in
Carbs
~0g
~equal in
Water
~55.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.9% |
| Contains more Poly. FatPolyunsaturated fat | +474.6% |
| Contains more Mono. FatMonounsaturated fat | +137% |
