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  6. Sardines vs. Wheat gluten

Sardines vs. Wheat gluten — In-Depth Nutrition Comparison

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Significant differences between sardines and wheat gluten

  • Sardines have more vitamin B12, phosphorus, vitamin B3, vitamin D, calcium, selenium, vitamin B2, and vitamin E; however, wheat gluten is richer in iron.
  • Sardines cover your daily vitamin B12 needs 373% more than wheat gluten.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Vital wheat gluten.

Infographic

Sardines vs Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +297%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +32.7%
Contains more IronIron +78.1%
Contains less SodiumSodium -90.6%
~equal in Copper ~0.182mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Wheat gluten DV% diff.
Vitamin B12 8.94µg 0µg 373%
Protein 24.62g 75.16g 101%
Cholesterol 142mg 0mg 47%
Vitamin B3 5.245mg 0mg 33%
Phosphorus 490mg 260mg 33%
Iron 2.92mg 5.2mg 29%
Polyunsaturated fat 5.148g 0.81g 29%
Vitamin D 193IU 0IU 24%
Calcium 382mg 142mg 24%
Selenium 52.7µg 39.7µg 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B2 0.227mg 0mg 17%
Fats 11.45g 1.85g 15%
Choline 75mg 14%
Vitamin E 2.04mg 0mg 14%
Vitamin B6 0.167mg 0mg 13%
Vitamin B5 0.642mg 0mg 13%
Sodium 307mg 29mg 12%
Potassium 397mg 100mg 9%
Monounsaturated fat 3.869g 0.156g 9%
Calories 208kcal 370kcal 8%
Vitamin B1 0.08mg 0mg 7%
Saturated fat 1.528g 0.272g 6%
Carbs 0g 13.79g 5%
Manganese 0.108mg 5%
Vitamin A 32µg 0µg 4%
Zinc 1.31mg 0.85mg 4%
Folate 10µg 0µg 3%
Magnesium 39mg 25mg 3%
Fiber 0g 0.6g 2%
Vitamin K 2.6µg 0µg 2%
Net carbs 0g 13.19g N/A
Copper 0.186mg 0.182mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +518.9%
Contains more WaterWater +627%
Contains more OtherOther +332%
Contains more ProteinProtein +205.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +2380.1%
Contains more Poly. FatPolyunsaturated fat +535.6%
Contains less Sat. FatSaturated fat -82.2%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.