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Sardine vs. Wheat — In-Depth Nutrition Comparison

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The main differences between Sardine and Wheat

  • Sardine is richer in Vitamin B12, Calcium, and Vitamin D, yet Wheat is richer in Manganese, Selenium, Copper, Vitamin B1, Zinc, and Magnesium.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Wheat, durum.

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.
Contains more Calcium +1023.5%
Contains more Iron +20.5%
Contains more Magnesium +269.2%
Contains less Sodium -99.3%
Contains more Zinc +217.6%
Contains more Copper +197.3%
Contains more Manganese +2688.9%
Contains more Selenium +69.6%
Equal in Phosphorus - 508
Equal in Potassium - 431
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +1023.5%
Contains more Iron +20.5%
Contains more Magnesium +269.2%
Contains less Sodium -99.3%
Contains more Zinc +217.6%
Contains more Copper +197.3%
Contains more Manganese +2688.9%
Contains more Selenium +69.6%
Equal in Phosphorus - 508
Equal in Potassium - 431

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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +150.9%
Contains more Folate +330%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +150.9%
Contains more Folate +330%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +80%
Contains more Fats +363.6%
Contains more Water +444.9%
Contains more Other +142.7%
Contains more Carbs +∞%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +80%
Contains more Fats +363.6%
Contains more Water +444.9%
Contains more Other +142.7%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1024.7%
Contains more Polyunsaturated fat +426.4%
Contains less Saturated Fat -70.3%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +1024.7%
Contains more Polyunsaturated fat +426.4%
Contains less Saturated Fat -70.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Wheat Opinion
Net carbs 0g 71.13g Wheat
Protein 24.62g 13.68g Sardine
Fats 11.45g 2.47g Sardine
Carbs 0g 71.13g Wheat
Calories 208kcal 339kcal Wheat
Calcium 382mg 34mg Sardine
Iron 2.92mg 3.52mg Wheat
Magnesium 39mg 144mg Wheat
Phosphorus 490mg 508mg Wheat
Potassium 397mg 431mg Wheat
Sodium 307mg 2mg Wheat
Zinc 1.31mg 4.16mg Wheat
Copper 0.186mg 0.553mg Wheat
Manganese 0.108mg 3.012mg Wheat
Selenium 52.7µg 89.4µg Wheat
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.419mg Wheat
Vitamin B2 0.227mg 0.121mg Sardine
Vitamin B3 5.245mg 6.738mg Wheat
Vitamin B5 0.642mg 0.935mg Wheat
Vitamin B6 0.167mg 0.419mg Wheat
Folate 10µg 43µg Wheat
Vitamin B12 8.94µg 0µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.176mg Sardine
Threonine 1.079mg 0.366mg Sardine
Isoleucine 1.134mg 0.533mg Sardine
Leucine 2.001mg 0.934mg Sardine
Lysine 2.26mg 0.303mg Sardine
Methionine 0.729mg 0.221mg Sardine
Phenylalanine 0.961mg 0.681mg Sardine
Valine 1.268mg 0.594mg Sardine
Histidine 0.725mg 0.322mg Sardine
Cholesterol 142mg 0mg Wheat
Saturated Fat 1.528g 0.454g Wheat
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 0.344g Sardine
Polyunsaturated fat 5.148g 0.978g 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

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
124%
Sardine
34%
Wheat
Minerals Daily Need Coverage Score
94%
Sardine
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 305mg)
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 - 1.074g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $6.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
?
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/169721/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.