Sardine vs. Yolk — In-Depth Nutrition Comparison
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Summary of differences between Sardine and Yolk
- Sardine has more Vitamin B12, Vitamin B3, and Calcium, however, Yolk is higher in Choline, Vitamin B5, Vitamin A RAE, Folate, and Vitamin B2.
- Yolk covers your daily need of Cholesterol 314% more than Sardine.
- Sardine has 219 times more Vitamin B3 than Yolk. While Sardine has 5.245mg of Vitamin B3, Yolk has only 0.024mg.
- Sardine has less Saturated Fat.
These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Egg, yolk, raw, fresh.
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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.
Contains
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Calcium
+196.1%
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Magnesium
+680%
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Phosphorus
+25.6%
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Potassium
+264.2%
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Copper
+141.6%
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Manganese
+96.4%
Contains
less
Sodium
-84.4%
Contains
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Zinc
+75.6%
Equal in Iron - 2.73
Equal in Selenium - 56
Contains
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Calcium
+196.1%
Contains
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Magnesium
+680%
Contains
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Phosphorus
+25.6%
Contains
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Potassium
+264.2%
Contains
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Copper
+141.6%
Contains
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Manganese
+96.4%
Contains
less
Sodium
-84.4%
Contains
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Zinc
+75.6%
Equal in Iron - 2.73
Equal in Selenium - 56
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.
:
Contains
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Vitamin B3
+21754.2%
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Vitamin B12
+358.5%
Contains
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Vitamin K
+271.4%
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Vitamin A
+1235.2%
Contains
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Vitamin E
+26.5%
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Vitamin D
+12.5%
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Vitamin B1
+120%
Contains
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Vitamin B2
+132.6%
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Vitamin B5
+365.7%
Contains
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Vitamin B6
+109.6%
Contains
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Folate
+1360%
Contains
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Vitamin B3
+21754.2%
Contains
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Vitamin B12
+358.5%
Contains
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Vitamin K
+271.4%
Contains
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Vitamin A
+1235.2%
Contains
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Vitamin E
+26.5%
Contains
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Vitamin D
+12.5%
Contains
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Vitamin B1
+120%
Contains
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Vitamin B2
+132.6%
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Vitamin B5
+365.7%
Contains
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Vitamin B6
+109.6%
Contains
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Folate
+1360%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+55.2%
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Water
+14%
Contains
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Other
+154.1%
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Fats
+131.8%
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Carbs
+∞%
Contains
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Protein
+55.2%
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Water
+14%
Contains
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Other
+154.1%
Contains
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Fats
+131.8%
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Carbs
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-84%
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Polyunsaturated fat
+22.5%
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Monounsaturated Fat
+203.4%
Contains
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Saturated Fat
-84%
Contains
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Polyunsaturated fat
+22.5%
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Monounsaturated Fat
+203.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 3.59g |
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| Protein | 24.62g | 15.86g |
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| Fats | 11.45g | 26.54g |
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| Carbs | 0g | 3.59g |
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| Calories | 208kcal | 322kcal |
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| Fructose | 0.07g |
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| Sugar | 0g | 0.56g |
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| Calcium | 382mg | 129mg |
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| Iron | 2.92mg | 2.73mg |
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| Magnesium | 39mg | 5mg |
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| Phosphorus | 490mg | 390mg |
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| Potassium | 397mg | 109mg |
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| Sodium | 307mg | 48mg |
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| Zinc | 1.31mg | 2.3mg |
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| Copper | 0.186mg | 0.077mg |
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| Manganese | 0.108mg | 0.055mg |
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| Selenium | 52.7µg | 56µg |
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| Vitamin A | 108IU | 1442IU |
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| Vitamin A RAE | 32µg | 381µg |
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| Vitamin E | 2.04mg | 2.58mg |
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| Vitamin D | 193IU | 218IU |
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| Vitamin D | 4.8µg | 5.4µg |
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| Vitamin B1 | 0.08mg | 0.176mg |
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| Vitamin B2 | 0.227mg | 0.528mg |
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| Vitamin B3 | 5.245mg | 0.024mg |
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| Vitamin B5 | 0.642mg | 2.99mg |
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| Vitamin B6 | 0.167mg | 0.35mg |
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| Folate | 10µg | 146µg |
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| Vitamin B12 | 8.94µg | 1.95µg |
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| Vitamin K | 2.6µg | 0.7µg |
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| Tryptophan | 0.276mg | 0.177mg |
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| Threonine | 1.079mg | 0.687mg |
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| Isoleucine | 1.134mg | 0.866mg |
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| Leucine | 2.001mg | 1.399mg |
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| Lysine | 2.26mg | 1.217mg |
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| Methionine | 0.729mg | 0.378mg |
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| Phenylalanine | 0.961mg | 0.681mg |
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| Valine | 1.268mg | 0.949mg |
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| Histidine | 0.725mg | 0.416mg |
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| Cholesterol | 142mg | 1085mg |
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| Saturated Fat | 1.528g | 9.551g |
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| Omega-3 - DHA | 0.509g | 0.114g |
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| Omega-3 - EPA | 0.473g | 0.011g |
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| Monounsaturated Fat | 3.869g | 11.738g |
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| Polyunsaturated fat | 5.148g | 4.204g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
131%
90%
Minerals Daily Need Coverage Score
94%
73%
Comparison summary
Which food contains less Sodium?
Yolk contains less Sodium (difference - 259mg)
Which food is cheaper?
Yolk is cheaper (difference - $6)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Sardine is lower in Cholesterol (difference - 943mg)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 8.023g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)