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Sardine vs. Flour — In-Depth Nutrition Comparison

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How are Sardine and Flour different?

  • Sardine is 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 from Sardine is 373% higher.

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

Sardine 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.
:
3
Flour
Contains more Calcium +2446.7%
Contains more Magnesium +77.3%
Contains more Phosphorus +353.7%
Contains more Potassium +271%
Contains more Zinc +87.1%
Contains more Copper +29.2%
Contains more Selenium +55.5%
Contains more Iron +58.9%
Contains less Sodium -99.3%
Contains more Manganese +531.5%
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 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +2446.7%
Contains more Magnesium +77.3%
Contains more Phosphorus +353.7%
Contains more Potassium +271%
Contains more Zinc +87.1%
Contains more Copper +29.2%
Contains more Selenium +55.5%
Contains more Iron +58.9%
Contains less Sodium -99.3%
Contains more Manganese +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.
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +3300%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +279.5%
Contains more Vitamin B12 +∞%
Contains more Choline +621.2%
Contains more Vitamin K +766.7%
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B3 +12.6%
Contains more Folate +1730%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +3300%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +279.5%
Contains more Vitamin B12 +∞%
Contains more Choline +621.2%
Contains more Vitamin K +766.7%
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B3 +12.6%
Contains more Folate +1730%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Flour
Contains more Protein +138.3%
Contains more Fats +1068.4%
Contains more Water +400.1%
Contains more Other +839.1%
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
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 Protein +138.3%
Contains more Fats +1068.4%
Contains more Water +400.1%
Contains more Other +839.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Flour
Contains more Monounsaturated Fat +4347.1%
Contains more Polyunsaturated fat +1146.5%
Contains less Saturated Fat -89.9%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +4347.1%
Contains more Polyunsaturated fat +1146.5%
Contains less Saturated Fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Flour Opinion
Net carbs 0g 73.61g Flour
Protein 24.62g 10.33g Sardine
Fats 11.45g 0.98g Sardine
Carbs 0g 76.31g Flour
Calories 208kcal 364kcal Flour
Sugar 0g 0.27g Sardine
Fiber 0g 2.7g Flour
Calcium 382mg 15mg Sardine
Iron 2.92mg 4.64mg Flour
Magnesium 39mg 22mg Sardine
Phosphorus 490mg 108mg Sardine
Potassium 397mg 107mg Sardine
Sodium 307mg 2mg Flour
Zinc 1.31mg 0.7mg Sardine
Copper 0.186mg 0.144mg Sardine
Manganese 0.108mg 0.682mg Flour
Selenium 52.7µg 33.9µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.06mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.785mg Flour
Vitamin B2 0.227mg 0.494mg Flour
Vitamin B3 5.245mg 5.904mg Flour
Vitamin B5 0.642mg 0.438mg Sardine
Vitamin B6 0.167mg 0.044mg Sardine
Folate 10µg 183µg Flour
Vitamin B12 8.94µg 0µg Sardine
Choline 75mg 10.4mg Sardine
Vitamin K 2.6µg 0.3µg Sardine
Tryptophan 0.276mg 0.127mg Sardine
Threonine 1.079mg 0.281mg Sardine
Isoleucine 1.134mg 0.357mg Sardine
Leucine 2.001mg 0.71mg Sardine
Lysine 2.26mg 0.228mg Sardine
Methionine 0.729mg 0.183mg Sardine
Phenylalanine 0.961mg 0.52mg Sardine
Valine 1.268mg 0.415mg Sardine
Histidine 0.725mg 0.23mg Sardine
Cholesterol 142mg 0mg Flour
Saturated Fat 1.528g 0.155g Flour
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.087g Sardine
Polyunsaturated fat 5.148g 0.413g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Flour
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
124%
Sardine
46%
Flour
Minerals Daily Need Coverage Score
94%
Sardine
59%
Flour

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 72)
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
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.373g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $6)

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. 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.