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Pork vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between Pork and Sardine

  • Pork has more Vitamin B1, and Vitamin B6, however, Sardine is richer in Vitamin B12, Calcium, Phosphorus, Iron, Vitamin D, and Selenium.
  • Sardine covers your daily Vitamin B12 needs 343% more than Pork.
  • Sardine has 11 times less Vitamin B1 than Pork. Pork has 0.877mg of Vitamin B1, while Sardine has 0.08mg.
  • Sardine contains less Saturated Fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pork 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.
Pork
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 ZincZinc +82.4%
Contains less SodiumSodium -79.8%
Contains more MagnesiumMagnesium +39.3%
Contains more CalciumCalcium +1910.5%
Contains more IronIron +235.6%
Contains more CopperCopper +154.8%
Contains more PhosphorusPhosphorus +99.2%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +16.3%
~equal in Potassium ~397mg

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.
Pork
5
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +996.3%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more CholineCholine +25.2%
Contains more Vitamin AVitamin A +1442.9%
Contains more Vitamin EVitamin E +603.4%
Contains more Vitamin DVitamin D +269.2%
Contains more Vitamin B12Vitamin B12 +1177.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin B3 ~5.245mg
~equal in Vitamin B5 ~0.642mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 FatsFats +21.6%
Contains more OtherOther +385.4%
~equal in Protein ~24.62g
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 more Mono. FatMonounsaturated Fat +60%
Contains less Sat. FatSaturated Fat -70.8%
Contains more Poly. FatPolyunsaturated fat +329%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Sardine Opinion
Calories 242kcal 208kcal Pork
Protein 27.32g 24.62g Pork
Fats 13.92g 11.45g Pork
Vitamin C 0.6mg 0mg Pork
Cholesterol 80mg 142mg Pork
Vitamin D 53IU 193IU Sardine
Magnesium 28mg 39mg Sardine
Calcium 19mg 382mg Sardine
Potassium 423mg 397mg Pork
Iron 0.87mg 2.92mg Sardine
Copper 0.073mg 0.186mg Sardine
Zinc 2.39mg 1.31mg Pork
Phosphorus 246mg 490mg Sardine
Sodium 62mg 307mg Pork
Vitamin A 7IU 108IU Sardine
Vitamin A 2µg 32µg Sardine
Vitamin E 0.29mg 2.04mg Sardine
Vitamin D 1.3µg 4.8µg Sardine
Manganese 0.009mg 0.108mg Sardine
Selenium 45.3µg 52.7µg Sardine
Vitamin B1 0.877mg 0.08mg Pork
Vitamin B2 0.321mg 0.227mg Pork
Vitamin B3 5.037mg 5.245mg Sardine
Vitamin B5 0.698mg 0.642mg Pork
Vitamin B6 0.464mg 0.167mg Pork
Vitamin B12 0.7µg 8.94µg Sardine
Vitamin K 0µg 2.6µg Sardine
Folate 5µg 10µg Sardine
Choline 93.9mg 75mg Pork
Saturated Fat 5.23g 1.528g Sardine
Monounsaturated Fat 6.19g 3.869g Pork
Polyunsaturated fat 1.2g 5.148g Sardine
Tryptophan 0.338mg 0.276mg Pork
Threonine 1.234mg 1.079mg Pork
Isoleucine 1.26mg 1.134mg Pork
Leucine 2.177mg 2.001mg Pork
Lysine 2.446mg 2.26mg Pork
Methionine 0.712mg 0.729mg Sardine
Phenylalanine 1.086mg 0.961mg Pork
Valine 1.473mg 1.268mg Pork
Histidine 1.067mg 0.725mg Pork
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine

Which food is preferable for your diet?

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

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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
56%
Pork
124%
Sardine
Minerals Daily Need Coverage Score
55%
Pork
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 3.702g)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 62mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 245mg)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.