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Pico de gallo vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between pico de gallo and sardine

  • Sardine is higher than pico de gallo in calcium and iron.
  • Sardine covers your daily cholesterol needs 47% more than pico de gallo.

Food varieties used in this article are PACE, Pico De Gallo and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Sardine
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -34.5%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sardine
12
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 CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +47.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more OtherOther +64.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Sardine DV% diff.
Vitamin B12 8.94µg 373%
Selenium 52.7µg 96%
Phosphorus 490mg 70%
Protein 0g 24.62g 49%
Cholesterol 0mg 142mg 47%
Calcium 0mg 382mg 38%
Iron 0mg 2.92mg 37%
Polyunsaturated fat 5.148g 34%
Vitamin B3 5.245mg 33%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Copper 0.186mg 21%
Fats 0g 11.45g 18%
Vitamin B2 0.227mg 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B6 0.167mg 13%
Vitamin B5 0.642mg 13%
Zinc 1.31mg 12%
Potassium 397mg 12%
Monounsaturated fat 3.869g 10%
Magnesium 39mg 9%
Calories 31kcal 208kcal 9%
Saturated fat 0g 1.528g 7%
Vitamin B1 0.08mg 7%
Sodium 469mg 307mg 7%
Manganese 0.108mg 5%
Vitamin A 32µg 4%
Vitamin C 3.8mg 0mg 4%
Folate 10µg 3%
Carbs 9.38g 0g 3%
Vitamin K 2.6µg 2%
Net carbs 9.38g 0g N/A
Sugar 6.25g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
119%
Sardine
Minerals Daily Need Coverage Score
6%
Pico de gallo
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 162mg)
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?
Pico de gallo
Pico de gallo is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.528g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 0)
Which food is cheaper?
Pico de gallo
Pico de gallo 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. 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.