Olive vs. Sardine — In-Depth Nutrition Comparison
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Differences between olive and sardine
- Olive has more fiber, while sardine has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin D, calcium, and vitamin B2.
- Sardine's daily need coverage for vitamin B12 is 373% higher.
- The amount of sodium in sardine is lower.
The food types used in this comparison are Olives, ripe, canned (small-extra large) 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 | +13% |
| Contains more CopperCopper | +34.9% |
| Contains more MagnesiumMagnesium | +875% |
| Contains more CalciumCalcium | +334.1% |
| Contains more PotassiumPotassium | +4862.5% |
| Contains more ZincZinc | +495.5% |
| Contains more PhosphorusPhosphorus | +16233.3% |
| Contains less SodiumSodium | -58.2% |
| Contains more ManganeseManganese | +440% |
| Contains more SeleniumSelenium | +5755.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +60% |
| Contains more Vitamin EVitamin E | +23.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2566.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +14075.7% |
| Contains more Vitamin B5Vitamin B5 | +4180% |
| Contains more Vitamin B6Vitamin B6 | +1755.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +85.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +628.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.2% |
| Contains more ProteinProtein | +2831% |
| Contains more OtherOther | +93.7% |
~equal in
Fats
~11.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +103.9% |
| Contains more Poly. FatPolyunsaturated fat | +465.1% |
~equal in
Saturated fat
~1.528g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 0.9µg | 52.7µg | 94% |
| Phosphorus | 3mg | 490mg | 70% |
| Protein | 0.84g | 24.62g | 48% |
| Cholesterol | 0mg | 142mg | 47% |
| Vitamin B3 | 0.037mg | 5.245mg | 33% |
| Calcium | 88mg | 382mg | 29% |
| Polyunsaturated fat | 0.911g | 5.148g | 28% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Sodium | 735mg | 307mg | 19% |
| Vitamin B2 | 0mg | 0.227mg | 17% |
| Vitamin B5 | 0.015mg | 0.642mg | 13% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin B6 | 0.009mg | 0.167mg | 12% |
| Choline | 10.3mg | 75mg | 12% |
| Potassium | 8mg | 397mg | 11% |
| Zinc | 0.22mg | 1.31mg | 10% |
| Monounsaturated fat | 7.888g | 3.869g | 10% |
| Magnesium | 4mg | 39mg | 8% |
| Copper | 0.251mg | 0.186mg | 7% |
| Vitamin B1 | 0.003mg | 0.08mg | 6% |
| Calories | 115kcal | 208kcal | 5% |
| Iron | 3.3mg | 2.92mg | 5% |
| Manganese | 0.02mg | 0.108mg | 4% |
| Vitamin E | 1.65mg | 2.04mg | 3% |
| Folate | 0µg | 10µg | 3% |
| Carbs | 6.26g | 0g | 2% |
| Vitamin A | 20µg | 32µg | 1% |
| Vitamin K | 1.4µg | 2.6µg | 1% |
| Saturated fat | 1.415g | 1.528g | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Fats | 10.68g | 11.45g | 1% |
| Net carbs | 3.06g | 0g | N/A |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 0.026mg | 1.079mg | 0% |
| Isoleucine | 0.031mg | 1.134mg | 0% |
| Leucine | 0.05mg | 2.001mg | 0% |
| Lysine | 0.032mg | 2.26mg | 0% |
| Methionine | 0.012mg | 0.729mg | 0% |
| Phenylalanine | 0.029mg | 0.961mg | 0% |
| Valine | 0.038mg | 1.268mg | 0% |
| Histidine | 0.023mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
119%
Minerals Daily Need Coverage Score
35%
94%
Comparison summary
Which food contains less Sodium?
Sardine contains less Sodium (difference - 428mg)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 0.113g)
Which food is cheaper?
Olive is cheaper (difference - $3.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)