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  6. Spread vs. Sardines

Spread vs. Sardines — In-Depth Nutrition Comparison

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Differences between spread and sardines

  • Spread contains less vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3 than sardines.
  • Sardines' daily need coverage for vitamin B12 is 326% higher.
  • Sardines contain 4 times less saturated fat than spread. Spread contains 5.977g of saturated fat, while sardines contain 1.528g.

The food types used in this comparison are Sandwich spread, pork, beef and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Spread 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.
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +387.5%
Contains more CalciumCalcium +3083.3%
Contains more PotassiumPotassium +260.9%
Contains more IronIron +269.6%
Contains more CopperCopper +43.1%
Contains more ZincZinc +28.4%
Contains more PhosphorusPhosphorus +730.5%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +315.4%
Contains more SeleniumSelenium +443.3%

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.
Spread
Spread
1
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 B1Vitamin B1 +115%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin EVitamin E +17.2%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B2Vitamin B2 +69.4%
Contains more Vitamin B3Vitamin B3 +203.2%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin B12Vitamin B12 +698.2%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +400%
Contains more CholineCholine +20.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spread Sardines DV% diff.
Vitamin B12 1.12µg 8.94µg 326%
Selenium 9.7µg 52.7µg 78%
Phosphorus 59mg 490mg 62%
Calcium 12mg 382mg 37%
Cholesterol 38mg 142mg 35%
Protein 7.66g 24.62g 34%
Sodium 1013mg 307mg 31%
Iron 0.79mg 2.92mg 27%
Vitamin B3 1.73mg 5.245mg 22%
Vitamin D 22IU 193IU 21%
Vitamin D 0.6µg 4.8µg 21%
Saturated fat 5.977g 1.528g 20%
Polyunsaturated fat 2.565g 5.148g 17%
Monounsaturated fat 7.584g 3.869g 9%
Fats 17.34g 11.45g 9%
Potassium 110mg 397mg 8%
Vitamin B1 0.172mg 0.08mg 8%
Vitamin B2 0.134mg 0.227mg 7%
Magnesium 8mg 39mg 7%
Copper 0.13mg 0.186mg 6%
Manganese 0.026mg 0.108mg 4%
Vitamin B5 0.43mg 0.642mg 4%
Vitamin B6 0.12mg 0.167mg 4%
Carbs 11.94g 0g 4%
Zinc 1.02mg 1.31mg 3%
Vitamin E 1.74mg 2.04mg 2%
Folate 2µg 10µg 2%
Choline 62.3mg 75mg 2%
Calories 235kcal 208kcal 1%
Vitamin K 1.6µg 2.6µg 1%
Vitamin A 26µg 32µg 1%
Fiber 0.2g 0g 1%
Net carbs 11.74g 0g N/A
Tryptophan 0.082mg 0.276mg 0%
Threonine 0.334mg 1.079mg 0%
Isoleucine 0.334mg 1.134mg 0%
Leucine 0.6mg 2.001mg 0%
Lysine 0.663mg 2.26mg 0%
Methionine 0.196mg 0.729mg 0%
Phenylalanine 0.301mg 0.961mg 0%
Valine 0.356mg 1.268mg 0%
Histidine 0.279mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +51.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +221.4%
Contains more OtherOther +55.4%
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +96%
Contains less Sat. FatSaturated fat -74.4%
Contains more Poly. FatPolyunsaturated fat +100.7%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.