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  6. Steak vs. Sardines

Steak vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between steak and sardines

  • Steak is higher in zinc and vitamin B6, yet sardines are higher in vitamin B12, phosphorus, selenium, calcium, vitamin D, and copper.
  • Sardines cover your daily vitamin B12 needs 281% more than steak.
  • Steak contains 6 times more saturated fat than sardines. While steak contains 8.443g of saturated fat, sardines contain only 1.528g.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Steak 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.
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +384%
Contains less SodiumSodium -81.1%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +3083.3%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +21.7%
Contains more CopperCopper +118.8%
Contains more PhosphorusPhosphorus +200.6%
Contains more SeleniumSelenium +65.7%

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.
Steak
Steak
2
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 B2Vitamin B2 +32.6%
Contains more Vitamin B6Vitamin B6 +199.4%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B12Vitamin B12 +306.4%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Steak Sardines DV% diff.
Vitamin B12 2.2µg 8.94µg 281%
Phosphorus 163mg 490mg 47%
Zinc 6.34mg 1.31mg 46%
Selenium 31.8µg 52.7µg 38%
Calcium 12mg 382mg 37%
Saturated fat 8.443g 1.528g 31%
Polyunsaturated fat 0.896g 5.148g 28%
Vitamin B6 0.5mg 0.167mg 26%
Vitamin D 0.1µg 4.8µg 24%
Vitamin D 6IU 193IU 23%
Cholesterol 78mg 142mg 21%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B5 0.642mg 13%
Monounsaturated fat 9.171g 3.869g 13%
Fats 19.02g 11.45g 12%
Copper 0.085mg 0.186mg 11%
Sodium 58mg 307mg 11%
Iron 2.4mg 2.92mg 7%
Vitamin B2 0.301mg 0.227mg 6%
Manganese 0.108mg 5%
Magnesium 23mg 39mg 4%
Calories 271kcal 208kcal 3%
Potassium 279mg 397mg 3%
Vitamin A 7µg 32µg 3%
Vitamin K 1.6µg 2.6µg 1%
Folate 6µg 10µg 1%
Vitamin B3 5.149mg 5.245mg 1%
Vitamin B1 0.074mg 0.08mg 1%
Protein 24.85g 24.62g 0%
Tryptophan 0.278mg 0.276mg 0%
Threonine 1.171mg 1.079mg 0%
Isoleucine 1.157mg 1.134mg 0%
Leucine 2.142mg 2.001mg 0%
Lysine 2.38mg 2.26mg 0%
Methionine 0.672mg 0.729mg 0%
Phenylalanine 0.997mg 0.961mg 0%
Valine 1.242mg 1.268mg 0%
Histidine 0.931mg 0.725mg 0%
Omega-3 - EPA 0.001g 0.473g N/A
Omega-3 - DHA 0.001g 0.509g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +66.1%
Contains more OtherOther +700%
~equal in Protein ~24.62g
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +137%
Contains less Sat. FatSaturated fat -81.9%
Contains more Poly. FatPolyunsaturated fat +474.6%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.