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Wheat vs. Sardine — In-Depth Nutrition Comparison

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The main differences between Wheat and Sardine

  • Wheat is richer in Manganese, Selenium, Copper, Vitamin B1, Zinc, and Magnesium, yet Sardine is richer in Vitamin B12, Calcium, and Vitamin D.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.
  • Wheat contains 28 times more Manganese than Sardine. Wheat contains 3.012mg of Manganese, while Sardine contains 0.108mg.

Food types used in this article are Wheat, durum and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Wheat  vs Sardine 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.
Contains more Iron +20.5%
Contains more Magnesium +269.2%
Contains less Sodium -99.3%
Contains more Zinc +217.6%
Contains more Copper +197.3%
Contains more Manganese +2688.9%
Contains more Selenium +69.6%
Contains more Calcium +1023.5%
Equal in Phosphorus - 490
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +20.5%
Contains more Magnesium +269.2%
Contains less Sodium -99.3%
Contains more Zinc +217.6%
Contains more Copper +197.3%
Contains more Manganese +2688.9%
Contains more Selenium +69.6%
Contains more Calcium +1023.5%
Equal in Phosphorus - 490
Equal in Potassium - 397

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.
:
Contains more Vitamin B1 +423.8%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +150.9%
Contains more Folate +330%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +150.9%
Contains more Folate +330%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +80%
Contains more Fats +363.6%
Contains more Water +444.9%
Contains more Other +142.7%
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Carbs +∞%
Contains more Protein +80%
Contains more Fats +363.6%
Contains more Water +444.9%
Contains more Other +142.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +1024.7%
Contains more Polyunsaturated fat +426.4%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +1024.7%
Contains more Polyunsaturated fat +426.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Sardine Opinion
Net carbs 71.13g 0g Wheat
Protein 13.68g 24.62g Sardine
Fats 2.47g 11.45g Sardine
Carbs 71.13g 0g Wheat
Calories 339kcal 208kcal Wheat
Calcium 34mg 382mg Sardine
Iron 3.52mg 2.92mg Wheat
Magnesium 144mg 39mg Wheat
Phosphorus 508mg 490mg Wheat
Potassium 431mg 397mg Wheat
Sodium 2mg 307mg Wheat
Zinc 4.16mg 1.31mg Wheat
Copper 0.553mg 0.186mg Wheat
Manganese 3.012mg 0.108mg Wheat
Selenium 89.4µg 52.7µg Wheat
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.419mg 0.08mg Wheat
Vitamin B2 0.121mg 0.227mg Sardine
Vitamin B3 6.738mg 5.245mg Wheat
Vitamin B5 0.935mg 0.642mg Wheat
Vitamin B6 0.419mg 0.167mg Wheat
Folate 43µg 10µg Wheat
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.176mg 0.276mg Sardine
Threonine 0.366mg 1.079mg Sardine
Isoleucine 0.533mg 1.134mg Sardine
Leucine 0.934mg 2.001mg Sardine
Lysine 0.303mg 2.26mg Sardine
Methionine 0.221mg 0.729mg Sardine
Phenylalanine 0.681mg 0.961mg Sardine
Valine 0.594mg 1.268mg Sardine
Histidine 0.322mg 0.725mg Sardine
Cholesterol 0mg 142mg Wheat
Saturated Fat 0.454g 1.528g Wheat
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 0.344g 3.869g Sardine
Polyunsaturated fat 0.978g 5.148g Sardine

Which food is preferable for your diet?

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

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
37%
Wheat
131%
Sardine
Minerals Daily Need Coverage Score
168%
Wheat
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.074g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $6.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.