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  6. Sardines vs. Whey

Sardines vs. Whey — In-Depth Nutrition Comparison

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Important differences between sardines and whey

  • Whey has less vitamin B12, selenium, phosphorus, iron, calcium, vitamin B3, copper, and vitamin E.
  • Sardines' daily need coverage for vitamin B12 is 361% more.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than sardines.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Whey, sweet, fluid.

Infographic

Sardines vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +712.8%
Contains more PotassiumPotassium +146.6%
Contains more IronIron +4766.7%
Contains more CopperCopper +4550%
Contains more ZincZinc +907.7%
Contains more PhosphorusPhosphorus +965.2%
Contains more ManganeseManganese +10700%
Contains more SeleniumSelenium +2673.7%
Contains less SodiumSodium -82.4%

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%
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +43.7%
Contains more Vitamin B3Vitamin B3 +6987.8%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +438.7%
Contains more Vitamin B12Vitamin B12 +3092.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +368.8%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Sardines Whey DV% diff.
Vitamin B12 8.94µg 0.28µg 361%
Selenium 52.7µg 1.9µg 92%
Phosphorus 490mg 46mg 63%
Protein 24.62g 0.85g 48%
Cholesterol 142mg 2mg 47%
Iron 2.92mg 0.06mg 36%
Calcium 382mg 47mg 34%
Polyunsaturated fat 5.148g 0.011g 34%
Vitamin B3 5.245mg 0.074mg 32%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Copper 0.186mg 0.004mg 20%
Fats 11.45g 0.36g 17%
Vitamin E 2.04mg 0mg 14%
Choline 75mg 16mg 11%
Zinc 1.31mg 0.13mg 11%
Sodium 307mg 54mg 11%
Vitamin B6 0.167mg 0.031mg 10%
Calories 208kcal 27kcal 9%
Monounsaturated fat 3.869g 0.1g 9%
Potassium 397mg 161mg 7%
Magnesium 39mg 8mg 7%
Saturated fat 1.528g 0.23g 6%
Manganese 0.108mg 0.001mg 5%
Vitamin B2 0.227mg 0.158mg 5%
Vitamin B5 0.642mg 0.383mg 5%
Vitamin B1 0.08mg 0.036mg 4%
Vitamin A 32µg 3µg 3%
Vitamin K 2.6µg 0µg 2%
Folate 10µg 1µg 2%
Carbs 0g 5.14g 2%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Tryptophan 0.276mg 0.013mg 0%
Threonine 1.079mg 0.054mg 0%
Isoleucine 1.134mg 0.047mg 0%
Leucine 2.001mg 0.078mg 0%
Lysine 2.26mg 0.068mg 0%
Methionine 0.729mg 0.016mg 0%
Phenylalanine 0.961mg 0.027mg 0%
Valine 1.268mg 0.046mg 0%
Histidine 0.725mg 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2796.5%
Contains more FatsFats +3080.6%
Contains more OtherOther +715.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.2%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3769%
Contains more Poly. FatPolyunsaturated fat +46700%
Contains less Sat. FatSaturated fat -84.9%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.