Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Sardines

Wheat vs. Sardines — In-Depth Nutrition Comparison

Compare

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

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 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%
~equal in Potassium ~397mg
~equal in Phosphorus ~490mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Sardines 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%
Carbs 71.13g 0g 24%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Protein 13.68g 24.62g 22%
Vitamin B6 0.419mg 0.167mg 19%
Fats 2.47g 11.45g 14%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 2mg 307mg 13%
Vitamin B3 6.738mg 5.245mg 9%
Monounsaturated fat 0.344g 3.869g 9%
Iron 3.52mg 2.92mg 8%
Vitamin B2 0.121mg 0.227mg 8%
Folate 43µg 10µg 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%
Protein per 100 calories 4g 12g N/A
Calories per 10 g protein 248kcal 84kcal N/A
Weight per 100 calories 29g 48g N/A
Unsaturated / Saturated Fat ratio 2.9 5.9 N/A
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
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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -70.3%
Contains more Mono. FatMonounsaturated fat +1024.7%
Contains more Poly. FatPolyunsaturated fat +426.4%

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. 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.