Yogurt vs. Sardines — In-Depth Nutrition Comparison
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The main differences between yogurt and sardines
- Sardines are richer than yogurt in vitamin B12, selenium, phosphorus, iron, vitamin D, vitamin B3, calcium, copper, and vitamin E.
- Daily need coverage for vitamin B12 for sardines is 341% higher.
- Yogurt contains less cholesterol.
- Sardines have a lower glycemic index than yogurt.
Food types used in this article are Yogurt, Greek, plain, nonfat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 less SodiumSodium | -88.3% |
| Contains more MagnesiumMagnesium | +254.5% |
| Contains more CalciumCalcium | +247.3% |
| Contains more PotassiumPotassium | +181.6% |
| Contains more IronIron | +4071.4% |
| Contains more CopperCopper | +994.1% |
| Contains more ZincZinc | +151.9% |
| Contains more PhosphorusPhosphorus | +263% |
| Contains more ManganeseManganese | +1100% |
| Contains more SeleniumSelenium | +443.3% |
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 B2Vitamin B2 | +22.5% |
| Contains more Vitamin AVitamin A | +3100% |
| Contains more Vitamin EVitamin E | +20300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +247.8% |
| Contains more Vitamin B3Vitamin B3 | +2421.6% |
| Contains more Vitamin B5Vitamin B5 | +94% |
| Contains more Vitamin B6Vitamin B6 | +165.1% |
| Contains more Vitamin B12Vitamin B12 | +1092% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +42.9% |
| Contains more CholineCholine | +396.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 8.94µg | 341% |
| Selenium | 9.7µg | 52.7µg | 78% |
| Phosphorus | 135mg | 490mg | 51% |
| Cholesterol | 5mg | 142mg | 46% |
| Iron | 0.07mg | 2.92mg | 36% |
| Polyunsaturated fat | 0.012g | 5.148g | 34% |
| Vitamin B3 | 0.208mg | 5.245mg | 31% |
| Protein | 10.19g | 24.62g | 29% |
| Calcium | 110mg | 382mg | 27% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Copper | 0.017mg | 0.186mg | 19% |
| Fats | 0.39g | 11.45g | 17% |
| Vitamin E | 0.01mg | 2.04mg | 14% |
| Sodium | 36mg | 307mg | 12% |
| Choline | 15.1mg | 75mg | 11% |
| Monounsaturated fat | 0.053g | 3.869g | 10% |
| Vitamin B6 | 0.063mg | 0.167mg | 8% |
| Potassium | 141mg | 397mg | 8% |
| Calories | 59kcal | 208kcal | 7% |
| Magnesium | 11mg | 39mg | 7% |
| Zinc | 0.52mg | 1.31mg | 7% |
| Saturated fat | 0.117g | 1.528g | 6% |
| Vitamin B5 | 0.331mg | 0.642mg | 6% |
| Vitamin B1 | 0.023mg | 0.08mg | 5% |
| Manganese | 0.009mg | 0.108mg | 4% |
| Vitamin B2 | 0.278mg | 0.227mg | 4% |
| Vitamin A | 1µg | 32µg | 3% |
| Vitamin K | 0µg | 2.6µg | 2% |
| Folate | 7µg | 10µg | 1% |
| Carbs | 3.6g | 0g | 1% |
| Net carbs | 3.6g | 0g | N/A |
| Sugar | 3.24g | 0g | N/A |
| Trans fat | 0.006g | 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 |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +42.8% |
| Contains more ProteinProtein | +141.6% |
| Contains more FatsFats | +2835.9% |
| Contains more OtherOther | +500% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.3% |
| Contains more Mono. FatMonounsaturated fat | +7200% |
| Contains more Poly. FatPolyunsaturated fat | +42800% |
