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  6. Sardine vs. Wheat

Sardine vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Sardine and Wheat?

  • Sardine is higher in Vitamin B12, Phosphorus, Selenium, Calcium, Vitamin B3, Vitamin B2, and Iron, however, Wheat is richer in Manganese, and Fiber.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Sardine vs Wheat 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
5
:
5
Wheat
Wheat
Contains more Calcium +4144.4%
Contains more Iron +65.9%
Contains more Phosphorus +233.3%
Contains more Potassium +142.1%
Contains more Selenium +65.2%
Contains more Magnesium +23.1%
Contains less Sodium -97.4%
Contains more Zinc +40.5%
Contains more Copper +11.3%
Contains more Manganese +853.7%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +4144.4%
Contains more Iron +65.9%
Contains more Phosphorus +233.3%
Contains more Potassium +142.1%
Contains more Selenium +65.2%
Contains more Magnesium +23.1%
Contains less Sodium -97.4%
Contains more Zinc +40.5%
Contains more Copper +11.3%
Contains more Manganese +853.7%

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
10
:
2
Wheat
Wheat
Contains more Vitamin A +2600%
Contains more Vitamin E +750%
Contains more Vitamin B2 +656.7%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B6 +138.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +18.8%
Equal in Folate - 11
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +2600%
Contains more Vitamin E +750%
Contains more Vitamin B2 +656.7%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B6 +138.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +18.8%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Wheat
Wheat
Contains more Protein +331.2%
Contains more Fats +1279.5%
Contains more Other +535.3%
Contains more Carbs +∞%
Equal in Water - 65.18
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +331.2%
Contains more Fats +1279.5%
Contains more Other +535.3%
Contains more Carbs +∞%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +4506%
Contains more Polyunsaturated fat +2018.5%
Contains less Saturated Fat -95%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +4506%
Contains more Polyunsaturated fat +2018.5%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Wheat Opinion
Net carbs 0g 23.3g Wheat
Protein 24.62g 5.71g Sardine
Fats 11.45g 0.83g Sardine
Carbs 0g 27.6g Wheat
Calories 208kcal 132kcal Sardine
Sugar 0g 3.07g Sardine
Fiber 0g 4.3g Wheat
Calcium 382mg 9mg Sardine
Iron 2.92mg 1.76mg Sardine
Magnesium 39mg 48mg Wheat
Phosphorus 490mg 147mg Sardine
Potassium 397mg 164mg Sardine
Sodium 307mg 8mg Wheat
Zinc 1.31mg 1.84mg Wheat
Copper 0.186mg 0.207mg Wheat
Manganese 0.108mg 1.03mg Wheat
Selenium 52.7µg 31.9µg Sardine
Vitamin A 108IU 4IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg 0.24mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.095mg Wheat
Vitamin B2 0.227mg 0.03mg Sardine
Vitamin B3 5.245mg 2.305mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 0.07mg Sardine
Folate 10µg 11µg Wheat
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.051mg Sardine
Threonine 1.079mg 0.172mg Sardine
Isoleucine 1.134mg 0.22mg Sardine
Leucine 2.001mg 0.432mg Sardine
Lysine 2.26mg 0.161mg Sardine
Methionine 0.729mg 0.097mg Sardine
Phenylalanine 0.961mg 0.3mg Sardine
Valine 1.268mg 0.267mg Sardine
Histidine 0.725mg 0.147mg Sardine
Cholesterol 142mg 0mg Wheat
Trans Fat 0.002g Sardine
Saturated Fat 1.528g 0.077g Wheat
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 0.084g Sardine
Polyunsaturated fat 5.148g 0.243g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
94%
Sardine
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 299mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.451g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $6.6)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.