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  6. Marshmallow vs. Sardines

Marshmallow vs. Sardines — In-Depth Nutrition Comparison

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The main differences between marshmallow and sardines

  • Sardines are richer than marshmallow in vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, vitamin D, vitamin B2, and choline.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than marshmallow.

Food types used in this article are Candies, marshmallows and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Marshmallow vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -73.9%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +12633.3%
Contains more PotassiumPotassium +7840%
Contains more IronIron +1169.6%
Contains more CopperCopper +91.8%
Contains more ZincZinc +3175%
Contains more PhosphorusPhosphorus +6025%
Contains more ManganeseManganese +1250%
Contains more SeleniumSelenium +3000%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +7900%
Contains more Vitamin B2Vitamin B2 +22600%
Contains more Vitamin B3Vitamin B3 +6624.4%
Contains more Vitamin B5Vitamin B5 +12740%
Contains more Vitamin B6Vitamin B6 +5466.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +74900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Marshmallow Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 1.7µg 52.7µg 93%
Phosphorus 8mg 490mg 69%
Cholesterol 0mg 142mg 47%
Protein 1.8g 24.62g 46%
Calcium 3mg 382mg 38%
Iron 0.23mg 2.92mg 34%
Polyunsaturated fat 0.047g 5.148g 34%
Vitamin B3 0.078mg 5.245mg 32%
Carbs 81.3g 0g 27%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Vitamin B2 0.001mg 0.227mg 17%
Fats 0.2g 11.45g 17%
Choline 0.1mg 75mg 14%
Vitamin E 0mg 2.04mg 14%
Vitamin B6 0.003mg 0.167mg 13%
Vitamin B5 0.005mg 0.642mg 13%
Potassium 5mg 397mg 12%
Zinc 0.04mg 1.31mg 12%
Copper 0.097mg 0.186mg 10%
Sodium 80mg 307mg 10%
Monounsaturated fat 0.08g 3.869g 9%
Magnesium 2mg 39mg 9%
Saturated fat 0.056g 1.528g 7%
Vitamin B1 0.001mg 0.08mg 7%
Calories 318kcal 208kcal 6%
Manganese 0.008mg 0.108mg 4%
Vitamin A 0µg 32µg 4%
Vitamin K 0µg 2.6µg 2%
Folate 1µg 10µg 2%
Net carbs 81.2g 0g N/A
Sugar 57.56g 0g N/A
Fiber 0.1g 0g 0%
Tryptophan 0mg 0.276mg 0%
Threonine 0.035mg 1.079mg 0%
Isoleucine 0.028mg 1.134mg 0%
Leucine 0.066mg 2.001mg 0%
Lysine 0.077mg 2.26mg 0%
Methionine 0.015mg 0.729mg 0%
Phenylalanine 0.042mg 0.961mg 0%
Valine 0.05mg 1.268mg 0%
Histidine 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1267.8%
Contains more FatsFats +5625%
Contains more WaterWater +263.5%
Contains more OtherOther +1340%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +4736.3%
Contains more Poly. FatPolyunsaturated fat +10853.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.