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, folate, vitamin A, and vitamin B2.
- Yolk covers your daily need for 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 more MagnesiumMagnesium | +680% |
| Contains more CalciumCalcium | +196.1% |
| Contains more PotassiumPotassium | +264.2% |
| Contains more CopperCopper | +141.6% |
| Contains more PhosphorusPhosphorus | +25.6% |
| Contains more ManganeseManganese | +96.4% |
| Contains more ZincZinc | +75.6% |
| Contains less SodiumSodium | -84.4% |
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.
| Contains more Vitamin B3Vitamin B3 | +21754.2% |
| Contains more Vitamin B12Vitamin B12 | +358.5% |
| Contains more Vitamin KVitamin K | +271.4% |
| Contains more Vitamin AVitamin A | +1090.6% |
| Contains more Vitamin EVitamin E | +26.5% |
| Contains more Vitamin DVitamin D | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +132.6% |
| Contains more Vitamin B5Vitamin B5 | +365.7% |
| Contains more Vitamin B6Vitamin B6 | +109.6% |
| Contains more FolateFolate | +1360% |
| Contains more CholineCholine | +993.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55.2% |
| Contains more WaterWater | +14% |
| Contains more OtherOther | +154.1% |
| Contains more FatsFats | +131.8% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84% |
| Contains more Poly. FatPolyunsaturated fat | +22.5% |
| Contains more Mono. FatMonounsaturated 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 Cholesterol |
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| Lower in Sugar |
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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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DV% diff. |
| Cholesterol | 142mg | 1085mg | 314% |
| Vitamin B12 | 8.94µg | 1.95µg | 291% |
| Choline | 75mg | 820.2mg | 135% |
| Vitamin B5 | 0.642mg | 2.99mg | 47% |
| Vitamin A | 32µg | 381µg | 39% |
| Saturated fat | 1.528g | 9.551g | 36% |
| Folate | 10µg | 146µg | 34% |
| Vitamin B3 | 5.245mg | 0.024mg | 33% |
| Calcium | 382mg | 129mg | 25% |
| Vitamin B2 | 0.227mg | 0.528mg | 23% |
| Fats | 11.45g | 26.54g | 23% |
| Monounsaturated fat | 3.869g | 11.738g | 20% |
| Protein | 24.62g | 15.86g | 18% |
| Phosphorus | 490mg | 390mg | 14% |
| Vitamin B6 | 0.167mg | 0.35mg | 14% |
| Copper | 0.186mg | 0.077mg | 12% |
| Sodium | 307mg | 48mg | 11% |
| Zinc | 1.31mg | 2.3mg | 9% |
| Potassium | 397mg | 109mg | 8% |
| Magnesium | 39mg | 5mg | 8% |
| Vitamin B1 | 0.08mg | 0.176mg | 8% |
| Polyunsaturated fat | 5.148g | 4.204g | 6% |
| Calories | 208kcal | 322kcal | 6% |
| Selenium | 52.7µg | 56µg | 6% |
| Vitamin E | 2.04mg | 2.58mg | 4% |
| Vitamin D | 4.8µg | 5.4µg | 3% |
| Vitamin D | 193IU | 218IU | 3% |
| Manganese | 0.108mg | 0.055mg | 2% |
| Vitamin K | 2.6µg | 0.7µg | 2% |
| Iron | 2.92mg | 2.73mg | 2% |
| Carbs | 0g | 3.59g | 1% |
| Net carbs | 0g | 3.59g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Tryptophan | 0.276mg | 0.177mg | 0% |
| Threonine | 1.079mg | 0.687mg | 0% |
| Isoleucine | 1.134mg | 0.866mg | 0% |
| Leucine | 2.001mg | 1.399mg | 0% |
| Lysine | 2.26mg | 1.217mg | 0% |
| Methionine | 0.729mg | 0.378mg | 0% |
| Phenylalanine | 0.961mg | 0.681mg | 0% |
| Valine | 1.268mg | 0.949mg | 0% |
| Histidine | 0.725mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.473g | 0.011g | N/A |
| Omega-3 - DHA | 0.509g | 0.114g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
119%
114%
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 Cholesterol?
Sardine is lower in Cholesterol (difference - 943mg)
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.56g)
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?
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The foods have equal glycemic indexes (0)