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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 -85.7%
Contains more MagnesiumMagnesium +254.5%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +164.7%
Contains more IronIron +9633.3%
Contains more CopperCopper +1760%
Contains more ZincZinc +211.9%
Contains more PhosphorusPhosphorus +415.8%
Contains more ManganeseManganese +3500%
Contains more SeleniumSelenium +1497%

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.
Milk
1
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Sardine
11
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +81.5%
Contains more Vitamin EVitamin E +20300%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +5539.8%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +351.4%
Contains more Vitamin B12Vitamin B12 +1802.1%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +100%
Contains more CholineCholine +323.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 WaterWater +50.8%
Contains more ProteinProtein +630.6%
Contains more FatsFats +1080.4%
Contains more OtherOther +476%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -58.6%
Contains more Mono. FatMonounsaturated Fat +1296.8%
Contains more Poly. FatPolyunsaturated fat +14608.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Milk Sardine Opinion
Calories 42kcal 208kcal Sardine
Protein 3.37g 24.62g Sardine
Fats 0.97g 11.45g Sardine
Net carbs 4.99g 0g Milk
Carbs 4.99g 0g Milk
Cholesterol 5mg 142mg Milk
Vitamin D 48IU 193IU Sardine
Magnesium 11mg 39mg Sardine
Calcium 125mg 382mg Sardine
Potassium 150mg 397mg Sardine
Iron 0.03mg 2.92mg Sardine
Sugar 5.2g 0g Sardine
Copper 0.01mg 0.186mg Sardine
Zinc 0.42mg 1.31mg Sardine
Phosphorus 95mg 490mg Sardine
Sodium 44mg 307mg Milk
Vitamin A 196IU 108IU Milk
Vitamin A 58µg 32µg Milk
Vitamin E 0.01mg 2.04mg Sardine
Vitamin D 1.2µg 4.8µg Sardine
Manganese 0.003mg 0.108mg Sardine
Selenium 3.3µg 52.7µg Sardine
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
Vitamin B12 0.47µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Folate 5µg 10µg Sardine
Choline 17.7mg 75mg Sardine
Saturated Fat 0.633g 1.528g Milk
Monounsaturated Fat 0.277g 3.869g Sardine
Polyunsaturated fat 0.035g 5.148g 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
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Milk
124%
Sardine
Minerals Daily Need Coverage Score
14%
Milk
94%
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 is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 137mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 263mg)
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

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. 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.