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  6. White chocolate vs. Sardine

White chocolate vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between white chocolate and sardine

  • Sardine is higher than white chocolate in vitamin B12, selenium, phosphorus, iron, vitamin D, vitamin B3, calcium, and copper.
  • Sardine covers your daily vitamin B12 needs 349% more than white chocolate.
  • White chocolate contains 13 times more saturated fat than sardine. While white chocolate contains 19.412g of saturated fat, sardine contains only 1.528g.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Candies, white chocolate and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 less SodiumSodium -70.7%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +92%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +1116.7%
Contains more CopperCopper +210%
Contains more ZincZinc +77%
Contains more PhosphorusPhosphorus +178.4%
Contains more ManganeseManganese +1250%
Contains more SeleniumSelenium +1071.1%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B3Vitamin B3 +604%
Contains more Vitamin B6Vitamin B6 +198.2%
Contains more Vitamin B12Vitamin B12 +1496.4%
Contains more FolateFolate +42.9%
Contains more CholineCholine +154.2%
~equal in Vitamin B5 ~0.642mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +180.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +319.4%
Contains more WaterWater +4485.4%
Contains more OtherOther +188%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 more Mono. FatMonounsaturated fat +135.1%
Contains less Sat. FatSaturated fat -92.1%
Contains more Poly. FatPolyunsaturated fat +408.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Sardine DV% diff.
Vitamin B12 0.56µg 8.94µg 349%
Selenium 4.5µg 52.7µg 88%
Saturated fat 19.412g 1.528g 81%
Phosphorus 176mg 490mg 45%
Cholesterol 21mg 142mg 40%
Protein 5.87g 24.62g 38%
Iron 0.24mg 2.92mg 34%
Fats 32.09g 11.45g 32%
Polyunsaturated fat 1.013g 5.148g 28%
Vitamin B3 0.745mg 5.245mg 28%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Carbs 59.24g 0g 20%
Calcium 199mg 382mg 18%
Calories 539kcal 208kcal 17%
Copper 0.06mg 0.186mg 14%
Monounsaturated fat 9.097g 3.869g 13%
Sodium 90mg 307mg 9%
Vitamin B6 0.056mg 0.167mg 9%
Choline 29.5mg 75mg 8%
Vitamin E 0.96mg 2.04mg 7%
Magnesium 12mg 39mg 6%
Zinc 0.74mg 1.31mg 5%
Vitamin K 9.1µg 2.6µg 5%
Manganese 0.008mg 0.108mg 4%
Vitamin B2 0.282mg 0.227mg 4%
Vitamin A 9µg 32µg 3%
Potassium 286mg 397mg 3%
Folate 7µg 10µg 1%
Vitamin B1 0.063mg 0.08mg 1%
Vitamin B5 0.608mg 0.642mg 1%
Fiber 0.2g 0g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 0g N/A
Sugar 59g 0g 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 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate 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
22%
White chocolate
119%
Sardine
Minerals Daily Need Coverage Score
26%
White chocolate
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 121mg)
Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 217mg)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $4.5)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 17.884g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 41)
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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.