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  6. Sardines vs. Oats

Sardines vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between sardines and oats?

  • Sardines are richer in vitamin B12, calcium, and vitamin B3, while oats are higher in manganese, vitamin B1, copper, fiber, magnesium, and zinc.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Oats have a higher glycemic index (59) than sardines (0).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Oats types in this comparison.

Infographic

Sardines vs Oats 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Oats
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +607.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +353.8%
Contains more IronIron +61.6%
Contains more CopperCopper +236.6%
Contains more ZincZinc +203.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4451.9%
~equal in Potassium ~429mg
~equal in Phosphorus ~523mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B3Vitamin B3 +445.8%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +853.8%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more FolateFolate +460%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Oats DV% diff.
Vitamin B12 8.94µg 0µg 373%
Manganese 0.108mg 4.916mg 209%
Selenium 52.7µg 96%
Vitamin B1 0.08mg 0.763mg 57%
Copper 0.186mg 0.626mg 49%
Cholesterol 142mg 0mg 47%
Fiber 0g 10.6g 42%
Magnesium 39mg 177mg 33%
Calcium 382mg 54mg 33%
Vitamin B3 5.245mg 0.961mg 27%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Zinc 1.31mg 3.97mg 24%
Iron 2.92mg 4.72mg 23%
Carbs 0g 66.27g 22%
Polyunsaturated fat 5.148g 2.535g 17%
Protein 24.62g 16.89g 15%
Vitamin E 2.04mg 14%
Vitamin B5 0.642mg 1.349mg 14%
Choline 75mg 14%
Sodium 307mg 2mg 13%
Folate 10µg 56µg 12%
Calories 208kcal 389kcal 9%
Fats 11.45g 6.9g 7%
Vitamin B2 0.227mg 0.139mg 7%
Phosphorus 490mg 523mg 5%
Vitamin A 32µg 0µg 4%
Vitamin B6 0.167mg 0.119mg 4%
Monounsaturated fat 3.869g 2.178g 4%
Vitamin K 2.6µg 2%
Potassium 397mg 429mg 1%
Saturated fat 1.528g 1.217g 1%
Protein per 100 calories 12g 4.3g N/A
Calories per 10 g protein 84kcal 230kcal N/A
Weight per 100 calories 48g 26g N/A
Unsaturated / Saturated Fat ratio 5.9 3.9 N/A
Net carbs 0g 55.67g N/A
Tryptophan 0.276mg 0.234mg 0%
Threonine 1.079mg 0.575mg 0%
Isoleucine 1.134mg 0.694mg 0%
Leucine 2.001mg 1.284mg 0%
Lysine 2.26mg 0.701mg 0%
Methionine 0.729mg 0.312mg 0%
Phenylalanine 0.961mg 0.895mg 0%
Valine 1.268mg 0.937mg 0%
Histidine 0.725mg 0.405mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Oats
Oats
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +45.8%
Contains more FatsFats +65.9%
Contains more WaterWater +625.2%
Contains more OtherOther +151.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +77.6%
Contains more Poly. FatPolyunsaturated fat +103.1%
Contains less Sat. FatSaturated fat -20.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.