Sardines vs. Milk — In-Depth Nutrition Comparison

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Significant differences between sardines and milk

The amount of vitamin B12, selenium, phosphorus, iron, vitamin B3, calcium, copper, vitamin D* and vitamin E in sardines is higher than in milk.
Sardines cover your daily vitamin B12 needs 353% more than milk.
Milk has 204 times less vitamin E than sardines. Sardines have 2.04mg of vitamin E, while milk has 0.01mg.
Milk contains less cholesterol.
Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

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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.

Sardines

Milk

Contains more MagnesiumMagnesium	+254.5%
Contains more CalciumCalcium	+205.6%
Contains more PotassiumPotassium	+164.7%
Contains more IronIron	+9633.3%
Contains more CopperCopper	+1760%
Contains more ZincZinc	+211.9%
Contains more PhosphorusPhosphorus	+415.8%
Contains more ManganeseManganese	+3500%
Contains more SeleniumSelenium	+1497%

Contains less SodiumSodium

-85.7%

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.

Sardines

Milk

Contains more Vitamin DVitamin D	+300%
Contains more Vitamin EVitamin E	+20300%
Contains more Vitamin B1Vitamin B1	+300%
Contains more Vitamin B2Vitamin B2	+22.7%
Contains more Vitamin B3Vitamin B3	+5539.8%
Contains more Vitamin B5Vitamin B5	+77.8%
Contains more Vitamin B6Vitamin B6	+351.4%
Contains more Vitamin B12Vitamin B12	+1802.1%
Contains more Vitamin KVitamin K	+2500%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A

+81.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	0.47µg	353%
Selenium	52.7µg	3.3µg	90%
Phosphorus	490mg	95mg	56%
Cholesterol	142mg	5mg	46%
Protein	24.62g	3.37g	43%
Iron	2.92mg	0.03mg	36%
Polyunsaturated fat	5.148g	0.035g	34%
Vitamin B3	5.245mg	0.093mg	32%
Calcium	382mg	125mg	26%
Copper	0.186mg	0.01mg	20%
Vitamin D*	193 IU	48 IU	18%
Vitamin D	4.8µg	1.2µg	18%
Fats	11.45g	0.97g	16%
Vitamin E	2.04mg	0.01mg	14%
Sodium	307mg	44mg	11%
Vitamin B6	0.167mg	0.037mg	10%
Choline	75mg	17.7mg	10%
Monounsaturated fat	3.869g	0.277g	9%
Calories	208kcal	42kcal	8%
Zinc	1.31mg	0.42mg	8%
Magnesium	39mg	11mg	7%
Potassium	397mg	150mg	7%
Vitamin B5	0.642mg	0.361mg	6%
Manganese	0.108mg	0.003mg	5%
Vitamin B1	0.08mg	0.02mg	5%
Saturated fat	1.528g	0.633g	4%
Vitamin A	32µg	58µg	3%
Vitamin B2	0.227mg	0.185mg	3%
Carbs	0g	4.99g	2%
Vitamin K	2.6µg	0.1µg	2%
Folate	10µg	5µg	1%
Protein per 100 calories	12g	8g	N/A
Calories per 10 g protein	84kcal	125kcal	N/A
Weight per 100 calories	48g	238g	N/A
Unsaturated / Saturated Fat ratio	5.9	0.49	N/A
Net carbs	0g	4.99g	N/A
Sugar	0g	5.2g	N/A
Tryptophan	0.276mg	0.043mg	0%
Threonine	1.079mg	0.143mg	0%
Isoleucine	1.134mg	0.174mg	0%
Leucine	2.001mg	0.319mg	0%
Lysine	2.26mg	0.282mg	0%
Methionine	0.729mg	0.088mg	0%
Phenylalanine	0.961mg	0.174mg	0%
Valine	1.268mg	0.22mg	0%
Histidine	0.725mg	0.101mg	0%
Omega-3 - EPA	0.473g	0g	N/A
Omega-3 - DHA	0.509g	0g	N/A
Omega-3 - ALA		0.004g	N/A
Omega-6 - Linoleic acid		0.027g	N/A