Grape seed oil vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between grape seed oil and sardines
- Grape seed oil is higher in vitamin E, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and vitamin B2.
- Sardines cover your daily vitamin B12 needs 373% more than grape seed oil.
- Grape seed oil contains 14 times more vitamin E than sardines. While grape seed oil contains 28.8mg of vitamin E, sardines contain only 2.04mg.
- The amount of saturated fat in sardines is lower.
Food varieties used in this article are Oil, grapeseed and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +1311.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 69.9g | 5.148g | 432% |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Vitamin E | 28.8mg | 2.04mg | 178% |
| Fats | 100g | 11.45g | 136% |
| Selenium | 0µg | 52.7µg | 96% |
| Phosphorus | 0mg | 490mg | 70% |
| Protein | 0g | 24.62g | 49% |
| Cholesterol | 0mg | 142mg | 47% |
| Calcium | 0mg | 382mg | 38% |
| Saturated fat | 9.6g | 1.528g | 37% |
| Iron | 0mg | 2.92mg | 37% |
| Calories | 884kcal | 208kcal | 34% |
| Vitamin B3 | 0mg | 5.245mg | 33% |
| Monounsaturated fat | 16.1g | 3.869g | 31% |
| Vitamin D | 4.8µg | 24% | |
| Vitamin D | 193IU | 24% | |
| Copper | 0.186mg | 21% | |
| Vitamin B2 | 0mg | 0.227mg | 17% |
| Choline | 75mg | 14% | |
| Sodium | 0mg | 307mg | 13% |
| Vitamin B5 | 0mg | 0.642mg | 13% |
| Vitamin B6 | 0mg | 0.167mg | 13% |
| Zinc | 0mg | 1.31mg | 12% |
| Potassium | 0mg | 397mg | 12% |
| Magnesium | 0mg | 39mg | 9% |
| Vitamin B1 | 0mg | 0.08mg | 7% |
| Manganese | 0.108mg | 5% | |
| Vitamin A | 0µg | 32µg | 4% |
| Folate | 0µg | 10µg | 3% |
| Vitamin K | 2.6µg | 2% | |
| Tryptophan | 0mg | 0.276mg | 0% |
| Threonine | 0mg | 1.079mg | 0% |
| Isoleucine | 0mg | 1.134mg | 0% |
| Leucine | 0mg | 2.001mg | 0% |
| Lysine | 0mg | 2.26mg | 0% |
| Methionine | 0mg | 0.729mg | 0% |
| Phenylalanine | 0mg | 0.961mg | 0% |
| Valine | 0mg | 1.268mg | 0% |
| Histidine | 0mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more FatsFats | +773.4% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.6 g
Monounsaturated fat:
Mono. Fat
16.1 g
Polyunsaturated fat:
Poly. Fat
69.9 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated fat | +316.1% |
| Contains more Poly. FatPolyunsaturated fat | +1257.8% |
| Contains less Sat. FatSaturated fat | -84.1% |
