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Milk vs Sardine - In-Depth Nutrition Comparison

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Significant differences between Milk and Sardine

  • The amount of Vitamin B12, Selenium, Phosphorus, Iron, Vitamin B3, Calcium, Vitamin D, Copper, and Vitamin E in Sardine is higher than in Milk.
  • Sardine covers your daily Vitamin B12 needs 353% more than Milk.
  • Milk contains less Cholesterol.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Milk vs Sardine infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Milk
1
:
Contains less Sodium -85.7%
Contains more Calcium +205.6%
Contains more Iron +9633.3%
Contains more Magnesium +254.5%
Contains more Phosphorus +415.8%
Contains more Potassium +164.7%
Contains more Zinc +211.9%
Contains more Copper +1760%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains less Sodium -85.7%
Contains more Calcium +205.6%
Contains more Iron +9633.3%
Contains more Magnesium +254.5%
Contains more Phosphorus +415.8%
Contains more Potassium +164.7%
Contains more Zinc +211.9%
Contains more Copper +1760%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Milk
1
:
10
Sardine
Contains more Vitamin A +81.5%
Contains more Vitamin E +20300%
Contains more Vitamin D +300%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +5539.8%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +351.4%
Contains more Folate +100%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +2500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +81.5%
Contains more Vitamin E +20300%
Contains more Vitamin D +300%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +5539.8%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +351.4%
Contains more Folate +100%
Contains more Vitamin B12 +1802.1%
Contains more Vitamin K +2500%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Milk Sardine
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Milk Sardine Opinion
Net carbs 4.99g 0g Milk
Protein 3.37g 24.62g Sardine
Fats 0.97g 11.45g Sardine
Carbs 4.99g 0g Milk
Calories 42kcal 208kcal Sardine
Starch g g
Fructose 0g g Milk
Sugar 5.2g 0g Sardine
Fiber 0g 0g
Calcium 125mg 382mg Sardine
Iron 0.03mg 2.92mg Sardine
Magnesium 11mg 39mg Sardine
Phosphorus 95mg 490mg Sardine
Potassium 150mg 397mg Sardine
Sodium 44mg 307mg Milk
Zinc 0.42mg 1.31mg Sardine
Copper 0.01mg 0.186mg Sardine
Vitamin A 196IU 108IU Milk
Vitamin E 0.01mg 2.04mg Sardine
Vitamin D 48IU 193IU Sardine
Vitamin D 1.2µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.08mg Sardine
Vitamin B2 0.185mg 0.227mg Sardine
Vitamin B3 0.093mg 5.245mg Sardine
Vitamin B5 0.361mg 0.642mg Sardine
Vitamin B6 0.037mg 0.167mg Sardine
Folate 5µg 10µg Sardine
Vitamin B12 0.47µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.043mg 0.276mg Sardine
Threonine 0.143mg 1.079mg Sardine
Isoleucine 0.174mg 1.134mg Sardine
Leucine 0.319mg 2.001mg Sardine
Lysine 0.282mg 2.26mg Sardine
Methionine 0.088mg 0.729mg Sardine
Phenylalanine 0.174mg 0.961mg Sardine
Valine 0.22mg 1.268mg Sardine
Histidine 0.101mg 0.725mg Sardine
Cholesterol 5mg 142mg Milk
Trans Fat g g
Saturated Fat 0.633g 1.528g Milk
Monounsaturated Fat 0.277g 3.869g Sardine
Polyunsaturated fat 0.035g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Milk
131
Sardine
Mineral Summary Score
15
Milk
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Milk
148%
Sardine
Carbohydrates
5%
Milk
0%
Sardine
Fats
4%
Milk
53%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 137mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.895g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Sardine - 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.