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  6. Saffron vs. Sardines

Saffron vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between saffron and sardines

  • Saffron is higher in manganese, iron, vitamin C, vitamin B6, magnesium, and potassium, yet sardines are higher in vitamin B12, selenium, and phosphorus.
  • Saffron covers your daily manganese needs 1230% more than sardines.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Spices, saffron and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Saffron vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +576.9%
Contains more PotassiumPotassium +334.3%
Contains more IronIron +280.1%
Contains more CopperCopper +76.3%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +26203.7%
Contains more CalciumCalcium +244.1%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +841.1%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B6Vitamin B6 +504.8%
Contains more FolateFolate +830%
Contains more Vitamin AVitamin A +18.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +259.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Saffron Sardines DV% diff.
Manganese 28.408mg 0.108mg 1230%
Vitamin B12 0µg 8.94µg 373%
Iron 11.1mg 2.92mg 102%
Vitamin C 80.8mg 0mg 90%
Selenium 5.6µg 52.7µg 86%
Vitamin B6 1.01mg 0.167mg 65%
Magnesium 264mg 39mg 54%
Cholesterol 0mg 142mg 47%
Potassium 1724mg 397mg 39%
Phosphorus 252mg 490mg 34%
Calcium 111mg 382mg 27%
Protein 11.43g 24.62g 26%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 1.46mg 5.245mg 24%
Carbs 65.37g 0g 22%
Polyunsaturated fat 2.067g 5.148g 21%
Folate 93µg 10µg 21%
Copper 0.328mg 0.186mg 16%
Fiber 3.9g 0g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B5 0.642mg 13%
Monounsaturated fat 0.429g 3.869g 9%
Fats 5.85g 11.45g 9%
Sodium 148mg 307mg 7%
Calories 310kcal 208kcal 5%
Vitamin B2 0.267mg 0.227mg 3%
Vitamin B1 0.115mg 0.08mg 3%
Vitamin K 2.6µg 2%
Zinc 1.09mg 1.31mg 2%
Vitamin A 27µg 32µg 1%
Net carbs 61.47g 0g N/A
Saturated fat 1.586g 1.528g 0%
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 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 OtherOther +26.2%
Contains more ProteinProtein +115.4%
Contains more FatsFats +95.7%
Contains more WaterWater +400.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +801.9%
Contains more Poly. FatPolyunsaturated fat +149.1%
~equal in Saturated fat ~1.528g

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Sardines - 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.