Roe vs. Sardine — In-Depth Nutrition Comparison
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A recap on differences between Roe and Sardine
- Roe is higher in Vitamin B12, Vitamin B2, Folate, Vitamin C, Vitamin B1, and Vitamin B5, yet Sardine is higher in Calcium, Iron, and Vitamin B3.
- Roe covers your daily Cholesterol needs 112% more than Sardine.
- The amount of Cholesterol in Sardine is lower.
Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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.
| Contains less SodiumSodium | -61.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +1264.3% |
| Contains more PotassiumPotassium | +40.3% |
| Contains more IronIron | +279.2% |
| Contains more CopperCopper | +45.3% |
| Contains more ManganeseManganese | +730.8% |
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 | +180.6% |
| Contains more Vitamin B1Vitamin B1 | +246.3% |
| Contains more Vitamin B2Vitamin B2 | +318.1% |
| Contains more Vitamin B5Vitamin B5 | +79.8% |
| Contains more Vitamin B12Vitamin B12 | +29.1% |
| Contains more FolateFolate | +820% |
| Contains more Vitamin B3Vitamin B3 | +139.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +39.1% |
| Contains more OtherOther | +66.2% |
~equal in
Water
~59.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -18.1% |
| Contains more Mono. FatMonounsaturated Fat | +81.7% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 204kcal | 208kcal |
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| Protein | 28.62g | 24.62g |
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| Fats | 8.23g | 11.45g |
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| Vitamin C | 16.4mg | 0mg |
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| Net carbs | 1.92g | 0g |
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| Carbs | 1.92g | 0g |
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| Cholesterol | 479mg | 142mg |
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| Vitamin D | 193IU |
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| Magnesium | 26mg | 39mg |
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| Calcium | 28mg | 382mg |
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| Potassium | 283mg | 397mg |
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| Iron | 0.77mg | 2.92mg |
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| Copper | 0.128mg | 0.186mg |
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| Zinc | 1.28mg | 1.31mg |
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| Phosphorus | 515mg | 490mg |
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| Sodium | 117mg | 307mg |
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| Vitamin A | 303IU | 108IU |
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| Vitamin A RAE | 91µg | 32µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 4.8µg |
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| Manganese | 0.013mg | 0.108mg |
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| Selenium | 51.7µg | 52.7µg |
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| Vitamin B1 | 0.277mg | 0.08mg |
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| Vitamin B2 | 0.949mg | 0.227mg |
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| Vitamin B3 | 2.192mg | 5.245mg |
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| Vitamin B5 | 1.154mg | 0.642mg |
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| Vitamin B6 | 0.185mg | 0.167mg |
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| Vitamin B12 | 11.54µg | 8.94µg |
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| Vitamin K | 2.6µg |
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| Folate | 92µg | 10µg |
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| Choline | 75mg |
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| Saturated Fat | 1.866g | 1.528g |
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| Monounsaturated Fat | 2.129g | 3.869g |
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| Polyunsaturated fat | 3.404g | 5.148g |
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| Tryptophan | 0.375mg | 0.276mg |
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| Threonine | 1.305mg | 1.079mg |
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| Isoleucine | 1.465mg | 1.134mg |
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| Leucine | 2.509mg | 2.001mg |
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| Lysine | 2.179mg | 2.26mg |
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| Methionine | 0.71mg | 0.729mg |
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| Phenylalanine | 1.401mg | 0.961mg |
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| Valine | 1.676mg | 1.268mg |
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| Histidine | 0.778mg | 0.725mg |
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| Omega-3 - EPA | 1.26g | 0.473g |
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| Omega-3 - DHA | 1.747g | 0.509g |
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| Omega-3 - DPA | 0.105g | 0g |
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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
156%
124%
Minerals Daily Need Coverage Score
68%
94%
Comparison summary
Which food is lower in Cholesterol?
Sardine is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 0.338g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 27)
Which food is cheaper?
Sardine is cheaper (difference - $93)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 190mg)
Which food is richer in vitamins?
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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.