Margarine vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between margarine and sardines
- Margarine is higher in vitamin K, vitamin A, and vitamin E, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, and iron.
- Sardines cover your daily vitamin B12 needs 368% more than margarine.
- Margarine contains 36 times more vitamin K than sardines. While margarine contains 93µg of vitamin K, sardines contain only 2.6µg.
- The amount of saturated fat in sardines is lower.
Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 less SodiumSodium | -99.3% |
| Contains more MagnesiumMagnesium | +1200% |
| Contains more CalciumCalcium | +12633.3% |
| Contains more PotassiumPotassium | +2105.6% |
| Contains more IronIron | +4766.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +9700% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2459.4% |
| Contains more Vitamin EVitamin E | +341.2% |
| Contains more Vitamin KVitamin K | +3476.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +513.5% |
| Contains more Vitamin B3Vitamin B3 | +22704.3% |
| Contains more Vitamin B6Vitamin B6 | +1755.6% |
| Contains more Vitamin B12Vitamin B12 | +8840% |
| Contains more FolateFolate | +900% |
| Contains more CholineCholine | +504.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.1µg | 8.94µg | 368% |
| Polyunsaturated fat | 24.302g | 5.148g | 128% |
| Fats | 80.71g | 11.45g | 107% |
| Selenium | 0µg | 52.7µg | 96% |
| Monounsaturated fat | 38.877g | 3.869g | 88% |
| Vitamin A | 819µg | 32µg | 87% |
| Vitamin K | 93µg | 2.6µg | 75% |
| Phosphorus | 5mg | 490mg | 69% |
| Saturated fat | 15.189g | 1.528g | 62% |
| Protein | 0.16g | 24.62g | 49% |
| Cholesterol | 0mg | 142mg | 47% |
| Vitamin E | 9mg | 2.04mg | 46% |
| Calcium | 3mg | 382mg | 38% |
| Iron | 0.06mg | 2.92mg | 36% |
| Vitamin B3 | 0.023mg | 5.245mg | 33% |
| Calories | 717kcal | 208kcal | 25% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Copper | 0mg | 0.186mg | 21% |
| Vitamin B2 | 0.037mg | 0.227mg | 15% |
| Sodium | 2mg | 307mg | 13% |
| Vitamin B5 | 0.642mg | 13% | |
| Zinc | 0mg | 1.31mg | 12% |
| Vitamin B6 | 0.009mg | 0.167mg | 12% |
| Potassium | 18mg | 397mg | 11% |
| Choline | 12.4mg | 75mg | 11% |
| Magnesium | 3mg | 39mg | 9% |
| Vitamin B1 | 0.01mg | 0.08mg | 6% |
| Manganese | 0.108mg | 5% | |
| Folate | 1µg | 10µg | 2% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 0.7g | 0g | 0% |
| Net carbs | 0.7g | 0g | N/A |
| Trans fat | 14.89g | N/A | |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +604.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +15287.5% |
| Contains more WaterWater | +260.8% |
| Contains more OtherOther | +126.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +904.8% |
| Contains more Poly. FatPolyunsaturated fat | +372.1% |
| Contains less Sat. FatSaturated fat | -89.9% |
