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  6. Vegetable oil vs. Sardines

Vegetable oil vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between vegetable oil and sardines

  • Vegetable oil has more vitamin E; however, sardines are higher in vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and vitamin D.
  • Sardines cover your daily need for vitamin B12, 373% more than vegetable oil.
  • Vegetable oil has 9 times more saturated fat than sardines. While vegetable oil has 14.367g of saturated fat, sardines have only 1.528g.

These are the specific foods used in this comparison Oil, corn, peanut, and olive and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2146.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +6450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +624.5%
Contains more Vitamin KVitamin K +707.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +37400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Vegetable oil Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Polyunsaturated fat 33.033g 5.148g 186%
Fats 100g 11.45g 136%
Monounsaturated fat 48.033g 3.869g 110%
Selenium 0µg 52.7µg 96%
Vitamin E 14.78mg 2.04mg 85%
Phosphorus 0mg 490mg 70%
Saturated fat 14.367g 1.528g 58%
Protein 0g 24.62g 49%
Cholesterol 0mg 142mg 47%
Calcium 0mg 382mg 38%
Iron 0.13mg 2.92mg 35%
Calories 884kcal 208kcal 34%
Vitamin B3 0mg 5.245mg 33%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Copper 0mg 0.186mg 21%
Vitamin B2 0mg 0.227mg 17%
Vitamin K 21µg 2.6µg 15%
Choline 0.2mg 75mg 14%
Sodium 0mg 307mg 13%
Vitamin B5 0mg 0.642mg 13%
Vitamin B6 0mg 0.167mg 13%
Potassium 0mg 397mg 12%
Zinc 0.02mg 1.31mg 12%
Magnesium 0mg 39mg 9%
Vitamin B1 0mg 0.08mg 7%
Manganese 0mg 0.108mg 5%
Vitamin A 0µg 32µg 4%
Folate 0µg 10µg 3%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +773.4%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +1141.5%
Contains more Poly. FatPolyunsaturated fat +541.7%
Contains less Sat. FatSaturated fat -89.4%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.