White bread vs. Sardines — In-Depth Nutrition Comparison
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What are the differences between white bread and sardines?
- White bread is higher in vitamin B1, folate, and manganese; however, sardines are richer in vitamin B12, phosphorus, selenium, vitamin D, calcium, and vitamin E.
- Sardines' daily need coverage for vitamin B12 is 373% more.
- Sardines contain 11 times less folate than white bread. White bread contains 111µg of folate, while sardines contain 10µg.
- Sardines have a lower glycemic index (0) than white bread (73).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.
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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 IronIron | +23.6% |
| Contains more ManganeseManganese | +396.3% |
| Contains more MagnesiumMagnesium | +69.6% |
| Contains more CalciumCalcium | +165.3% |
| Contains more PotassiumPotassium | +215.1% |
| Contains more CopperCopper | +84.2% |
| Contains more ZincZinc | +77% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -37.3% |
| Contains more SeleniumSelenium | +139.5% |
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 | +566.3% |
| Contains more FolateFolate | +1010% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +827.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +19.8% |
| Contains more Vitamin B6Vitamin B6 | +92% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1200% |
| Contains more CholineCholine | +413.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Phosphorus | 98mg | 490mg | 56% |
| Selenium | 22µg | 52.7µg | 56% |
| Cholesterol | 0mg | 142mg | 47% |
| Vitamin B1 | 0.533mg | 0.08mg | 38% |
| Protein | 8.85g | 24.62g | 32% |
| Folate | 111µg | 10µg | 25% |
| Vitamin D | 0IU | 193IU | 24% |
| Calcium | 144mg | 382mg | 24% |
| Polyunsaturated fat | 1.602g | 5.148g | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Manganese | 0.536mg | 0.108mg | 19% |
| Carbs | 49.42g | 0g | 16% |
| Starch | 37.17g | 15% | |
| Fats | 3.33g | 11.45g | 12% |
| Vitamin E | 0.22mg | 2.04mg | 12% |
| Choline | 14.6mg | 75mg | 11% |
| Fiber | 2.7g | 0g | 11% |
| Copper | 0.101mg | 0.186mg | 9% |
| Iron | 3.61mg | 2.92mg | 9% |
| Sodium | 490mg | 307mg | 8% |
| Potassium | 126mg | 397mg | 8% |
| Monounsaturated fat | 0.599g | 3.869g | 8% |
| Vitamin B6 | 0.087mg | 0.167mg | 6% |
| Zinc | 0.74mg | 1.31mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Magnesium | 23mg | 39mg | 4% |
| Saturated fat | 0.698g | 1.528g | 4% |
| Fructose | 2.43g | 3% | |
| Calories | 266kcal | 208kcal | 3% |
| Vitamin B3 | 4.78mg | 5.245mg | 3% |
| Vitamin B5 | 0.536mg | 0.642mg | 2% |
| Vitamin K | 0.2µg | 2.6µg | 2% |
| Vitamin B2 | 0.243mg | 0.227mg | 1% |
| Net carbs | 46.72g | 0g | N/A |
| Sugar | 5.67g | 0g | N/A |
| Trans fat | 0.027g | N/A | |
| 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 | 0.001g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
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 | +178.2% |
| Contains more FatsFats | +243.8% |
| Contains more WaterWater | +63.7% |
| Contains more OtherOther | +118.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -54.3% |
| Contains more Mono. FatMonounsaturated fat | +545.9% |
| Contains more Poly. FatPolyunsaturated fat | +221.3% |
