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  6. Sardines vs. Wild rice raw

Sardines vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between sardines and wild rice raw?

  • Sardines are richer in vitamin B12, selenium, calcium, and vitamin D, while wild rice raw is higher in manganese, zinc, copper, magnesium, and fiber.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Wild rice raw has a higher glycemic index (57) than sardines (0).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Wild rice, raw types in this comparison.

Infographic

Sardines vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +1719%
Contains more IronIron +49%
Contains more PhosphorusPhosphorus +13.2%
Contains more SeleniumSelenium +1782.1%
Contains more MagnesiumMagnesium +353.8%
Contains more CopperCopper +181.7%
Contains more ZincZinc +355%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1130.6%
~equal in Potassium ~427mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +148.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more CholineCholine +114.3%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B6Vitamin B6 +134.1%
Contains more FolateFolate +850%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Wild rice raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 2.8µg 91%
Manganese 0.108mg 1.329mg 53%
Cholesterol 142mg 0mg 47%
Zinc 1.31mg 5.96mg 42%
Copper 0.186mg 0.524mg 38%
Calcium 382mg 21mg 36%
Magnesium 39mg 177mg 33%
Polyunsaturated fat 5.148g 0.676g 30%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Folate 10µg 95µg 21%
Protein 24.62g 14.73g 20%
Vitamin B6 0.167mg 0.391mg 17%
Fats 11.45g 1.08g 16%
Sodium 307mg 7mg 13%
Iron 2.92mg 1.96mg 12%
Monounsaturated fat 3.869g 0.159g 9%
Vitamin B3 5.245mg 6.733mg 9%
Vitamin B5 0.642mg 1.074mg 9%
Vitamin E 2.04mg 0.82mg 8%
Phosphorus 490mg 433mg 8%
Choline 75mg 35mg 7%
Calories 208kcal 357kcal 7%
Saturated fat 1.528g 0.156g 6%
Vitamin B1 0.08mg 0.115mg 3%
Vitamin B2 0.227mg 0.262mg 3%
Vitamin A 32µg 1µg 3%
Vitamin K 2.6µg 1.9µg 1%
Potassium 397mg 427mg 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Tryptophan 0.276mg 0.179mg 0%
Threonine 1.079mg 0.469mg 0%
Isoleucine 1.134mg 0.618mg 0%
Leucine 2.001mg 1.018mg 0%
Lysine 2.26mg 0.629mg 0%
Methionine 0.729mg 0.438mg 0%
Phenylalanine 0.961mg 0.721mg 0%
Valine 1.268mg 0.858mg 0%
Histidine 0.725mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +67.1%
Contains more FatsFats +960.2%
Contains more WaterWater +668.2%
Contains more OtherOther +182.4%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2333.3%
Contains more Poly. FatPolyunsaturated fat +661.5%
Contains less Sat. FatSaturated fat -89.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.