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  6. White bread vs. Sardine

White bread vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between white bread and sardine?

  • White bread is higher in vitamin B1, folate, and manganese; however, sardine is richer in vitamin B12, phosphorus, selenium, vitamin D, calcium, and vitamin E.
  • Sardine's daily need coverage for vitamin B12 is 373% more.
  • Sardine contains 11 times less folate than white bread. White bread contains 111µg of folate, while sardine contains 10µg.
  • Sardine has 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.

Infographic

White bread vs Sardine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg
~equal in Vitamin B3 ~5.245mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -54.3%
Contains more Mono. FatMonounsaturated fat +545.9%
Contains more Poly. FatPolyunsaturated fat +221.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Sardine 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

Which food is preferable for your diet?

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

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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
33%
White bread
119%
Sardine
Minerals Daily Need Coverage Score
56%
White bread
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 0.83g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 183mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.