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Oatmeal vs. Sardine — In-Depth Nutrition Comparison

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Differences between oatmeal and sardine

  • Oatmeal has more iron, manganese, and vitamin B1, while sardine has more vitamin B12, selenium, phosphorus, vitamin D, calcium, and vitamin B3.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Sardine contains 5 times less manganese than oatmeal. Oatmeal contains 0.558mg of manganese, while sardine contains 0.108mg.
  • Sardine has a lower glycemic index. The glycemic index of sardine 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.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -85.2%
Contains more Mono. FatMonounsaturated fat +889.5%
Contains more Poly. FatPolyunsaturated fat +1108.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal 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 Oatmeal Sardine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
119%
Sardine
Minerals Daily Need Coverage Score
45%
Oatmeal
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 79)
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?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 258mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.302g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $7)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.