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  6. Shortbread vs. Sardines

Shortbread vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between shortbread and sardines

  • Shortbread has more vitamin B1 and folate; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and choline.
  • Sardines cover your daily vitamin B12 needs 373% more than shortbread.
  • Sardines have 8 times less folate than shortbread. Shortbread has 81µg of folate, while sardines have 10µg.
  • Sardines contain less saturated fat.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Shortbread vs Sardines 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 ManganeseManganese +263.9%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +2838.5%
Contains more PotassiumPotassium +351.1%
Contains more CopperCopper +106.7%
Contains more ZincZinc +167.3%
Contains more PhosphorusPhosphorus +642.4%
Contains less SodiumSodium -13%
Contains more SeleniumSelenium +750%
~equal in Iron ~2.92mg

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 EVitamin E +19.6%
Contains more Vitamin B1Vitamin B1 +341.3%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin KVitamin K +323.1%
Contains more FolateFolate +710%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +135.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +8233.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shortbread Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 6.2µg 52.7µg 85%
Phosphorus 66mg 490mg 61%
Cholesterol 0mg 142mg 47%
Protein 5.37g 24.62g 39%
Calcium 13mg 382mg 37%
Saturated fat 8.105g 1.528g 30%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 26.22g 11.45g 23%
Vitamin B1 0.353mg 0.08mg 23%
Polyunsaturated fat 8.326g 5.148g 21%
Carbs 63.78g 0g 21%
Folate 81µg 10µg 18%
Starch 40.47g 17%
Calories 514kcal 208kcal 15%
Choline 0.9mg 75mg 13%
Vitamin B3 3.275mg 5.245mg 12%
Manganese 0.393mg 0.108mg 12%
Copper 0.09mg 0.186mg 11%
Potassium 88mg 397mg 9%
Vitamin K 11µg 2.6µg 7%
Monounsaturated fat 6.708g 3.869g 7%
Vitamin B6 0.071mg 0.167mg 7%
Vitamin B2 0.314mg 0.227mg 7%
Zinc 0.49mg 1.31mg 7%
Vitamin B5 0.321mg 0.642mg 6%
Magnesium 14mg 39mg 6%
Fiber 1.3g 0g 5%
Vitamin A 0µg 32µg 4%
Vitamin E 2.44mg 2.04mg 3%
Sodium 353mg 307mg 2%
Iron 2.98mg 2.92mg 1%
Net carbs 62.48g 0g N/A
Sugar 21.65g 0g N/A
Trans fat 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +129%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +358.5%
Contains more WaterWater +1555.8%
Contains more OtherOther +319.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +73.4%
Contains more Poly. FatPolyunsaturated fat +61.7%
Contains less Sat. FatSaturated fat -81.1%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.