Margarine vs. Sardine — In-Depth Nutrition Comparison
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A recap on differences between margarine and sardine
- Margarine is higher in vitamin K, vitamin A, and vitamin E, yet sardine is higher in vitamin B12, selenium, phosphorus, calcium, and iron.
- Sardine covers your daily vitamin B12 needs 368% more than margarine.
- Margarine contains 36 times more vitamin K than sardine. While margarine contains 93µg of vitamin K, sardine contains only 2.6µg.
- The amount of saturated fat in sardine 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% |
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% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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
55%
119%
Minerals Daily Need Coverage Score
1%
94%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 13.661g)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 305mg)
Which food is cheaper?
Margarine is cheaper (difference - $6.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)