Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oat
  5. Compare
  6. Oat vs. Sardine

Oat vs. Sardine — In-Depth Nutrition Comparison

Compare

What are the main differences between Oat and Sardine?

  • Oat is richer in Manganese, Vitamin B1, Copper, Fiber, and Magnesium, while Sardine is higher in Vitamin B12, Calcium, Vitamin D, and Vitamin B3.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

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

Infographic

Oat vs Sardine 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.
Oat
Oat
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.
Oat
Oat
3
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +853.8%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more FolateFolate +460%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
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
Oat
Oat
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Sardine Opinion
Calories 389kcal 208kcal Oat
Protein 16.89g 24.62g Sardine
Fats 6.9g 11.45g Sardine
Net carbs 55.67g 0g Oat
Carbs 66.27g 0g Oat
Cholesterol 0mg 142mg Oat
Vitamin D 0IU 193IU Sardine
Magnesium 177mg 39mg Oat
Calcium 54mg 382mg Sardine
Potassium 429mg 397mg Oat
Iron 4.72mg 2.92mg Oat
Fiber 10.6g 0g Oat
Copper 0.626mg 0.186mg Oat
Zinc 3.97mg 1.31mg Oat
Phosphorus 523mg 490mg Oat
Sodium 2mg 307mg Oat
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 4.916mg 0.108mg Oat
Selenium 52.7µg Sardine
Vitamin B1 0.763mg 0.08mg Oat
Vitamin B2 0.139mg 0.227mg Sardine
Vitamin B3 0.961mg 5.245mg Sardine
Vitamin B5 1.349mg 0.642mg Oat
Vitamin B6 0.119mg 0.167mg Sardine
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Folate 56µg 10µg Oat
Choline 75mg Sardine
Saturated Fat 1.217g 1.528g Oat
Monounsaturated Fat 2.178g 3.869g Sardine
Polyunsaturated fat 2.535g 5.148g Sardine
Tryptophan 0.234mg 0.276mg Sardine
Threonine 0.575mg 1.079mg Sardine
Isoleucine 0.694mg 1.134mg Sardine
Leucine 1.284mg 2.001mg Sardine
Lysine 0.701mg 2.26mg Sardine
Methionine 0.312mg 0.729mg Sardine
Phenylalanine 0.895mg 0.961mg Sardine
Valine 0.937mg 1.268mg Sardine
Histidine 0.405mg 0.725mg Sardine
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine

Which food is preferable for your diet?

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

People also compare

Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice
Sardine
Sardine vs Tuna Bluefin
Tuna Bluefin
Sardine
Sardine vs Swordfish
Swordfish
Sardine
Sardine vs Shark raw
Shark raw

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
30%
Oat
124%
Sardine
Minerals Daily Need Coverage Score
154%
Oat
94%
Sardine

Comparison summary

Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.311g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $6.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals

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