Oatmeal vs. Sardines — In-Depth Nutrition Comparison
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Differences between oatmeal and sardines
- Oatmeal has more iron, manganese, and vitamin B1, while sardines have more vitamin B12, selenium, phosphorus, vitamin D, calcium, and vitamin B3.
- Sardines' daily need coverage for vitamin B12 is 373% higher.
- Sardines contain 5 times less manganese than oatmeal. Oatmeal contains 0.558mg of manganese, while sardines contain 0.108mg.
- Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 more IronIron | +104.1% |
| Contains less SodiumSodium | -84% |
| Contains more ManganeseManganese | +416.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +377.5% |
| Contains more PotassiumPotassium | +550.8% |
| Contains more CopperCopper | +181.8% |
| Contains more ZincZinc | +111.3% |
| Contains more PhosphorusPhosphorus | +536.4% |
| Contains more SeleniumSelenium | +954% |
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 AVitamin A | +306.3% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more Vitamin B6Vitamin B6 | +73.7% |
| Contains more FolateFolate | +340% |
| Contains more Vitamin EVitamin E | +2814.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +73.4% |
| Contains more Vitamin B5Vitamin B5 | +102.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more CholineCholine | +1495.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 5µg | 52.7µg | 87% |
| Phosphorus | 77mg | 490mg | 59% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 2.37g | 24.62g | 45% |
| Iron | 5.96mg | 2.92mg | 38% |
| Polyunsaturated fat | 0.426g | 5.148g | 31% |
| Calcium | 80mg | 382mg | 30% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Manganese | 0.558mg | 0.108mg | 20% |
| Fats | 1.36g | 11.45g | 16% |
| Vitamin B1 | 0.26mg | 0.08mg | 15% |
| Vitamin B3 | 3.025mg | 5.245mg | 14% |
| Choline | 4.7mg | 75mg | 13% |
| Copper | 0.066mg | 0.186mg | 13% |
| Vitamin E | 0.07mg | 2.04mg | 13% |
| Sodium | 49mg | 307mg | 11% |
| Vitamin A | 130µg | 32µg | 11% |
| Potassium | 61mg | 397mg | 10% |
| Monounsaturated fat | 0.391g | 3.869g | 9% |
| Vitamin B6 | 0.29mg | 0.167mg | 9% |
| Folate | 44µg | 10µg | 9% |
| Vitamin B5 | 0.317mg | 0.642mg | 7% |
| Calories | 68kcal | 208kcal | 7% |
| Fiber | 1.7g | 0g | 7% |
| Zinc | 0.62mg | 1.31mg | 6% |
| Saturated fat | 0.226g | 1.528g | 6% |
| Starch | 10.37g | 4% | |
| Carbs | 11.67g | 0g | 4% |
| Magnesium | 26mg | 39mg | 3% |
| Vitamin K | 0.4µg | 2.6µg | 2% |
| Vitamin B2 | 0.215mg | 0.227mg | 1% |
| Net carbs | 9.97g | 0g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.276mg | 0% |
| Threonine | 0.083mg | 1.079mg | 0% |
| Isoleucine | 0.105mg | 1.134mg | 0% |
| Leucine | 0.2mg | 2.001mg | 0% |
| Lysine | 0.135mg | 2.26mg | 0% |
| Methionine | 0.04mg | 0.729mg | 0% |
| Phenylalanine | 0.13mg | 0.961mg | 0% |
| Valine | 0.151mg | 1.268mg | 0% |
| Histidine | 0.057mg | 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
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +41% |
| Contains more ProteinProtein | +938.8% |
| Contains more FatsFats | +741.9% |
| Contains more OtherOther | +657.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +889.5% |
| Contains more Poly. FatPolyunsaturated fat | +1108.5% |
