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Tomato sauce vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between tomato sauce and sardine

  • Sardine is higher than tomato sauce in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2.
  • Sardine covers your daily vitamin B12 needs 373% more than tomato sauce.
  • The amount of sodium in tomato sauce is lower.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Tomato sauce, canned, no salt added and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Tomato sauce vs Sardine 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +2628.6%
Contains more PotassiumPotassium +33.7%
Contains more IronIron +204.2%
Contains more CopperCopper +61.7%
Contains more ZincZinc +495.5%
Contains more PhosphorusPhosphorus +1714.8%
Contains more SeleniumSelenium +8683.3%
~equal in Manganese ~0.108mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Sardine
11
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 AVitamin A +45.5%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B3Vitamin B3 +429.3%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
Contains more CholineCholine +657.6%
~equal in Vitamin K ~2.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 WaterWater +53.1%
Contains more ProteinProtein +1951.7%
Contains more FatsFats +3716.7%
Contains more OtherOther +126.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +8693.2%
Contains more Poly. FatPolyunsaturated fat +4154.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato sauce Sardine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tomato sauce Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.6µg 52.7µg 95%
Phosphorus 27mg 490mg 66%
Protein 1.2g 24.62g 47%
Cholesterol 0mg 142mg 47%
Calcium 14mg 382mg 37%
Polyunsaturated fat 0.121g 5.148g 34%
Vitamin B3 0.991mg 5.245mg 27%
Iron 0.96mg 2.92mg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.3g 11.45g 17%
Sodium 11mg 307mg 13%
Vitamin B2 0.065mg 0.227mg 12%
Choline 9.9mg 75mg 12%
Zinc 0.22mg 1.31mg 10%
Monounsaturated fat 0.044g 3.869g 10%
Calories 24kcal 208kcal 9%
Copper 0.115mg 0.186mg 8%
Vitamin C 7mg 0mg 8%
Saturated fat 0.041g 1.528g 7%
Vitamin B5 0.309mg 0.642mg 7%
Fiber 1.5g 0g 6%
Magnesium 15mg 39mg 6%
Vitamin B6 0.098mg 0.167mg 5%
Vitamin B1 0.024mg 0.08mg 5%
Vitamin E 1.44mg 2.04mg 4%
Potassium 297mg 397mg 3%
Fructose 1.67g 2%
Carbs 5.31g 0g 2%
Vitamin A 22µg 32µg 1%
Net carbs 3.81g 0g N/A
Sugar 3.56g 0g N/A
Manganese 0.113mg 0.108mg 0%
Vitamin K 2.8µg 2.6µg 0%
Folate 9µg 10µg 0%
Tryptophan 0.009mg 0.276mg 0%
Threonine 0.037mg 1.079mg 0%
Isoleucine 0.025mg 1.134mg 0%
Leucine 0.034mg 2.001mg 0%
Lysine 0.037mg 2.26mg 0%
Methionine 0.008mg 0.729mg 0%
Phenylalanine 0.036mg 0.961mg 0%
Valine 0.025mg 1.268mg 0%
Histidine 0.02mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Tomato sauce
119%
Sardine
Minerals Daily Need Coverage Score
15%
Tomato sauce
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 1.487g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.56g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. Sardine - 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.