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  6. Oats vs. Sardines

Oats vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between oats and sardines?

  • Oats are richer in manganese, vitamin B1, copper, fiber, magnesium, and zinc, while sardines are higher in vitamin B12, calcium, and vitamin B3.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Oats have a higher glycemic index (59) than sardines (0).

We used Oats and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Oats 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.
Oats
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +353.8%
Contains more IronIron +61.6%
Contains more CopperCopper +236.6%
Contains more ZincZinc +203.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4451.9%
Contains more CalciumCalcium +607.4%
~equal in Potassium ~397mg
~equal in Phosphorus ~490mg

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.
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B1Vitamin B1 +853.8%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more FolateFolate +460%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B3Vitamin B3 +445.8%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Manganese 4.916mg 0.108mg 209%
Selenium 52.7µg 96%
Vitamin B1 0.763mg 0.08mg 57%
Copper 0.626mg 0.186mg 49%
Cholesterol 0mg 142mg 47%
Fiber 10.6g 0g 42%
Magnesium 177mg 39mg 33%
Calcium 54mg 382mg 33%
Vitamin B3 0.961mg 5.245mg 27%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Zinc 3.97mg 1.31mg 24%
Iron 4.72mg 2.92mg 23%
Carbs 66.27g 0g 22%
Polyunsaturated fat 2.535g 5.148g 17%
Protein 16.89g 24.62g 15%
Vitamin E 2.04mg 14%
Vitamin B5 1.349mg 0.642mg 14%
Choline 75mg 14%
Sodium 2mg 307mg 13%
Folate 56µg 10µg 12%
Calories 389kcal 208kcal 9%
Fats 6.9g 11.45g 7%
Vitamin B2 0.139mg 0.227mg 7%
Phosphorus 523mg 490mg 5%
Vitamin A 0µg 32µg 4%
Vitamin B6 0.119mg 0.167mg 4%
Monounsaturated fat 2.178g 3.869g 4%
Vitamin K 2.6µg 2%
Potassium 429mg 397mg 1%
Saturated fat 1.217g 1.528g 1%
Protein per 100 calories 4.3g 12g N/A
Calories per 10 g protein 230kcal 84kcal N/A
Weight per 100 calories 26g 48g N/A
Unsaturated / Saturated Fat ratio 3.9 5.9 N/A
Net carbs 55.67g 0g N/A
Tryptophan 0.234mg 0.276mg 0%
Threonine 0.575mg 1.079mg 0%
Isoleucine 0.694mg 1.134mg 0%
Leucine 1.284mg 2.001mg 0%
Lysine 0.701mg 2.26mg 0%
Methionine 0.312mg 0.729mg 0%
Phenylalanine 0.895mg 0.961mg 0%
Valine 0.937mg 1.268mg 0%
Histidine 0.405mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +45.8%
Contains more FatsFats +65.9%
Contains more WaterWater +625.2%
Contains more OtherOther +151.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -20.4%
Contains more Mono. FatMonounsaturated fat +77.6%
Contains more Poly. FatPolyunsaturated fat +103.1%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.