Wheat vs. Sardines — In-Depth Nutrition Comparison
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The main differences between wheat and sardines
- Wheat is richer in manganese, selenium, copper, vitamin B1, zinc, and magnesium, yet sardines are richer in vitamin B12, calcium, and vitamin D.
- Daily need coverage for vitamin B12 for sardines is 373% higher.
- Wheat contains 28 times more manganese than sardines. Wheat contains 3.012mg of manganese, while sardines contain 0.108mg.
- Sardines have a lower glycemic index than wheat .
Food types used in this article are Wheat, durum and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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.
| Contains more MagnesiumMagnesium | +269.2% |
| Contains more IronIron | +20.5% |
| Contains more CopperCopper | +197.3% |
| Contains more ZincZinc | +217.6% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +2688.9% |
| Contains more SeleniumSelenium | +69.6% |
| Contains more CalciumCalcium | +1023.5% |
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 B1Vitamin B1 | +423.8% |
| Contains more Vitamin B3Vitamin B3 | +28.5% |
| Contains more Vitamin B5Vitamin B5 | +45.6% |
| Contains more Vitamin B6Vitamin B6 | +150.9% |
| Contains more FolateFolate | +330% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +87.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Manganese | 3.012mg | 0.108mg | 126% |
| Selenium | 89.4µg | 52.7µg | 67% |
| Cholesterol | 0mg | 142mg | 47% |
| Copper | 0.553mg | 0.186mg | 41% |
| Calcium | 34mg | 382mg | 35% |
| Vitamin B1 | 0.419mg | 0.08mg | 28% |
| Polyunsaturated fat | 0.978g | 5.148g | 28% |
| Zinc | 4.16mg | 1.31mg | 26% |
| Magnesium | 144mg | 39mg | 25% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Carbs | 71.13g | 0g | 24% |
| Protein | 13.68g | 24.62g | 22% |
| Vitamin B6 | 0.419mg | 0.167mg | 19% |
| Choline | 75mg | 14% | |
| Vitamin E | 2.04mg | 14% | |
| Fats | 2.47g | 11.45g | 14% |
| Sodium | 2mg | 307mg | 13% |
| Monounsaturated fat | 0.344g | 3.869g | 9% |
| Vitamin B3 | 6.738mg | 5.245mg | 9% |
| Iron | 3.52mg | 2.92mg | 8% |
| Folate | 43µg | 10µg | 8% |
| Vitamin B2 | 0.121mg | 0.227mg | 8% |
| Calories | 339kcal | 208kcal | 7% |
| Vitamin B5 | 0.935mg | 0.642mg | 6% |
| Saturated fat | 0.454g | 1.528g | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Phosphorus | 508mg | 490mg | 3% |
| Vitamin K | 2.6µg | 2% | |
| Potassium | 431mg | 397mg | 1% |
| Net carbs | 71.13g | 0g | N/A |
| Tryptophan | 0.176mg | 0.276mg | 0% |
| Threonine | 0.366mg | 1.079mg | 0% |
| Isoleucine | 0.533mg | 1.134mg | 0% |
| Leucine | 0.934mg | 2.001mg | 0% |
| Lysine | 0.303mg | 2.26mg | 0% |
| Methionine | 0.221mg | 0.729mg | 0% |
| Phenylalanine | 0.681mg | 0.961mg | 0% |
| Valine | 0.594mg | 1.268mg | 0% |
| Histidine | 0.322mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +80% |
| Contains more FatsFats | +363.6% |
| Contains more WaterWater | +444.9% |
| Contains more OtherOther | +142.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +1024.7% |
| Contains more Poly. FatPolyunsaturated fat | +426.4% |