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  6. Sardine vs. Vanilla extract

Sardine vs. Vanilla extract — In-Depth Nutrition Comparison

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How are Sardine and Vanilla extract different?

  • Sardine is higher than Vanilla extract in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin D, Vitamin B3, and Vitamin E .
  • Sardine covers your daily need of Vitamin B12 373% more than Vanilla extract.
  • Vanilla extract is lower in Cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Vanilla extract types were used in this article.

Infographic

Sardine vs Vanilla extract 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
Vanilla extract
Vanilla extract
Contains more Calcium +3372.7%
Contains more Iron +2333.3%
Contains more Magnesium +225%
Contains more Phosphorus +8066.7%
Contains more Potassium +168.2%
Contains more Zinc +1090.9%
Contains more Copper +158.3%
Contains more Selenium +∞%
Contains less Sodium -97.1%
Contains more Manganese +113%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Vanilla extract
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 5% 9% 3% 14% 2% 3% 24% 30% 0%
Contains more Calcium +3372.7%
Contains more Iron +2333.3%
Contains more Magnesium +225%
Contains more Phosphorus +8066.7%
Contains more Potassium +168.2%
Contains more Zinc +1090.9%
Contains more Copper +158.3%
Contains more Selenium +∞%
Contains less Sodium -97.1%
Contains more Manganese +113%

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
11
:
0
Vanilla extract
Vanilla extract
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +627.3%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B3 +1134.1%
Contains more Vitamin B5 +1734.3%
Contains more Vitamin B6 +542.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Vanilla extract
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +627.3%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B3 +1134.1%
Contains more Vitamin B5 +1734.3%
Contains more Vitamin B6 +542.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Vanilla extract
Vanilla extract
Contains more Protein +40933.3%
Contains more Fats +18983.3%
Contains more Water +13.4%
Contains more Carbs +∞%
Contains more Other +702.1%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Vanilla extract
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more Protein +40933.3%
Contains more Fats +18983.3%
Contains more Water +13.4%
Contains more Carbs +∞%
Contains more Other +702.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Vanilla extract
Vanilla extract
Contains more Monounsaturated Fat +38590%
Contains more Polyunsaturated fat +128600%
Contains less Saturated Fat -99.3%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Vanilla extract
42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +38590%
Contains more Polyunsaturated fat +128600%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Vanilla extract Opinion
Net carbs 0g 12.65g Vanilla extract
Protein 24.62g 0.06g Sardine
Fats 11.45g 0.06g Sardine
Carbs 0g 12.65g Vanilla extract
Calories 208kcal 288kcal Vanilla extract
Sugar 0g 12.65g Sardine
Calcium 382mg 11mg Sardine
Iron 2.92mg 0.12mg Sardine
Magnesium 39mg 12mg Sardine
Phosphorus 490mg 6mg Sardine
Potassium 397mg 148mg Sardine
Sodium 307mg 9mg Vanilla extract
Zinc 1.31mg 0.11mg Sardine
Copper 0.186mg 0.072mg Sardine
Manganese 0.108mg 0.23mg Vanilla extract
Selenium 52.7µg 0µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.011mg Sardine
Vitamin B2 0.227mg 0.095mg Sardine
Vitamin B3 5.245mg 0.425mg Sardine
Vitamin B5 0.642mg 0.035mg Sardine
Vitamin B6 0.167mg 0.026mg Sardine
Folate 10µg 0µg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0µg Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 142mg 0mg Vanilla extract
Saturated Fat 1.528g 0.01g Vanilla extract
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.01g Sardine
Polyunsaturated fat 5.148g 0.004g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Vanilla extract
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
3%
Vanilla extract
Minerals Daily Need Coverage Score
94%
Sardine
9%
Vanilla extract

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 298mg)
Which food is lower in Cholesterol?
Vanilla extract
Vanilla extract is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 1.518g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 0)
Which food is cheaper?
Vanilla extract
Vanilla extract is cheaper (difference - $1)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 12.65g)
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

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.