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  6. Sardines vs. Flour

Sardines vs. Flour — In-Depth Nutrition Comparison

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How are sardines and flour different?

  • Sardines are higher in vitamin B12, phosphorus, calcium, selenium, and vitamin D*; however, flour is richer in vitamin B1, folate, manganese, and iron.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than flour (72).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Sardines vs Flour infographic
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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.
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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +77.3%
Contains more CalciumCalcium +2446.7%
Contains more PotassiumPotassium +271%
Contains more CopperCopper +29.2%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +353.7%
Contains more SeleniumSelenium +55.5%
Contains more IronIron +58.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +531.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +279.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +766.7%
Contains more Vitamin B1Vitamin B1 +881.3%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more FolateFolate +1730%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Flour DV% diff.
Vitamin B12 8.94µg 0µg 373%
Vitamin B1 0.08mg 0.785mg 59%
Phosphorus 490mg 108mg 55%
Cholesterol 142mg 0mg 47%
Folate 10µg 183µg 43%
Calcium 382mg 15mg 37%
Selenium 52.7µg 33.9µg 34%
Polyunsaturated fat 5.148g 0.413g 32%
Protein 24.62g 10.33g 29%
Carbs 0g 76.31g 25%
Manganese 0.108mg 0.682mg 25%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Iron 2.92mg 4.64mg 22%
Vitamin B2 0.227mg 0.494mg 21%
Fats 11.45g 0.98g 16%
Sodium 307mg 2mg 13%
Vitamin E 2.04mg 0.06mg 13%
Choline 75mg 10.4mg 12%
Fiber 0g 2.7g 11%
Potassium 397mg 107mg 9%
Vitamin B6 0.167mg 0.044mg 9%
Monounsaturated fat 3.869g 0.087g 9%
Calories 208kcal 364kcal 8%
Zinc 1.31mg 0.7mg 6%
Saturated fat 1.528g 0.155g 6%
Copper 0.186mg 0.144mg 5%
Magnesium 39mg 22mg 4%
Vitamin A 32µg 0µg 4%
Vitamin B3 5.245mg 5.904mg 4%
Vitamin B5 0.642mg 0.438mg 4%
Vitamin K 2.6µg 0.3µg 2%
Protein per 100 calories 12g 2.8g N/A
Calories per 10 g protein 84kcal 352kcal N/A
Weight per 100 calories 48g 27g N/A
Unsaturated / Saturated Fat ratio 5.9 3.2 N/A
Net carbs 0g 73.61g N/A
Sugar 0g 0.27g N/A
Tryptophan 0.276mg 0.127mg 0%
Threonine 1.079mg 0.281mg 0%
Isoleucine 1.134mg 0.357mg 0%
Leucine 2.001mg 0.71mg 0%
Lysine 2.26mg 0.228mg 0%
Methionine 0.729mg 0.183mg 0%
Phenylalanine 0.961mg 0.52mg 0%
Valine 1.268mg 0.415mg 0%
Histidine 0.725mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +138.3%
Contains more FatsFats +1068.4%
Contains more WaterWater +400.1%
Contains more OtherOther +839.1%
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4347.1%
Contains more Poly. FatPolyunsaturated fat +1146.5%
Contains less Sat. FatSaturated fat -89.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.