Sardines vs. Yolk — In-Depth Nutrition Comparison
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Summary of differences between sardines and yolk
- Sardines have 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 sardines.
- Sardines have 219 times more vitamin B3 than yolk. While sardines have 5.245mg of vitamin B3, yolk has only 0.024mg.
- Sardines have 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
