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  6. Sardines vs. Mayonnaise

Sardines vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between sardines and mayonnaise

  • Sardines have more vitamin B12, selenium, phosphorus, protein, calcium, and iron; however, mayonnaise is higher in vitamin K and fats.
  • Sardines cover your daily need for vitamin B12 368% more than mayonnaise.
  • Sardines have 48 times more calcium than mayonnaise. While sardines have 382mg of calcium, mayonnaise has only 8mg.
  • Mayonnaise has less cholesterol.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Salad dressing, mayonnaise, regular.

Infographic

Sardines vs Mayonnaise infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +4675%
Contains more PotassiumPotassium +1885%
Contains more IronIron +1290.5%
Contains more CopperCopper +878.9%
Contains more ZincZinc +773.3%
Contains more PhosphorusPhosphorus +2233.3%
Contains less SodiumSodium -51.7%
Contains more ManganeseManganese +1442.9%
Contains more SeleniumSelenium +2191.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 3% 5.3% 66% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8%
Contains more Vitamin DVitamin D +2300%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +1094.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin B6Vitamin B6 +1987.5%
Contains more Vitamin B12Vitamin B12 +7350%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin KVitamin K +6169.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Mayonnaise DV% diff.
Vitamin B12 8.94µg 0.12µg 368%
Omega-3 (ALA) 5.331g 333%
Polyunsaturated fat 5.148g 44.69g 264%
Omega-6 (Linoleic acid) 38.942g 229%
Vitamin K 2.6µg 163µg 134%
Fats 11.45g 74.85g 98%
Selenium 52.7µg 2.3µg 92%
Phosphorus 490mg 21mg 67%
Protein 24.62g 0.96g 47%
Saturated fat 1.528g 11.703g 46%
Calcium 382mg 8mg 37%
Iron 2.92mg 0.21mg 34%
Cholesterol 142mg 42mg 33%
Vitamin B3 5.245mg 0mg 33%
Monounsaturated fat 3.869g 16.843g 32%
Calories 208kcal 680kcal 24%
Vitamin D* 193 IU 7 IU 23%
Vitamin D 4.8µg 0.2µg 23%
Copper 0.186mg 0.019mg 19%
Vitamin B2 0.227mg 0.019mg 16%
Sodium 307mg 635mg 14%
Vitamin B6 0.167mg 0.008mg 12%
Potassium 397mg 20mg 11%
Zinc 1.31mg 0.15mg 11%
Magnesium 39mg 1mg 9%
Vitamin B5 0.642mg 0.172mg 9%
Vitamin E 2.04mg 3.28mg 8%
Choline 75mg 34.2mg 7%
Vitamin B1 0.08mg 0.01mg 6%
Manganese 0.108mg 0.007mg 4%
Vitamin A 32µg 16µg 2%
Folate 10µg 5µg 1%
Protein per 100 calories 12g 0.14g N/A
Calories per 10 g protein 84kcal 7083kcal N/A
Weight per 100 calories 48g 15g N/A
Unsaturated / Saturated Fat ratio 5.9 5.3 N/A
Net carbs 0g 0.57g N/A
Carbs 0g 0.57g 0%
Sugar 0g 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.276mg 0.017mg 0%
Threonine 1.079mg 0.055mg 0%
Isoleucine 1.134mg 0.065mg 0%
Leucine 2.001mg 0.095mg 0%
Lysine 2.26mg 0.072mg 0%
Methionine 0.729mg 0.035mg 0%
Phenylalanine 0.961mg 0.057mg 0%
Valine 1.268mg 0.074mg 0%
Histidine 0.725mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 (EPA) 0.473g 0g N/A
Omega-3 (DHA) 0.509g 0.005g N/A
Omega-3 (Eicosatrienoic acid) 0.002g N/A
Omega-6 (Gamma-linolenic acid) 0.125g N/A
Omega-6 (Eicosadienoic acid) 0.03g 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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +2464.6%
Contains more WaterWater +175.3%
Contains more FatsFats +553.7%
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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +335.3%
Contains more Poly. FatPolyunsaturated fat +768.1%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.