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Sardines vs. Wheat — In-Depth Nutrition Comparison

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The main differences between sardines and wheat

  • Sardines are richer in vitamin B12, calcium, and vitamin D*, yet wheat is richer in manganese, selenium, copper, vitamin B1, zinc, and magnesium.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than wheat .

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Wheat, durum.

Infographic

Sardines vs Wheat infographic
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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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +1023.5%
Contains more MagnesiumMagnesium +269.2%
Contains more IronIron +20.5%
Contains more CopperCopper +197.3%
Contains more ZincZinc +217.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2688.9%
Contains more SeleniumSelenium +69.6%
~equal in Potassium ~431mg
~equal in Phosphorus ~508mg

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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +423.8%
Contains more Vitamin B3Vitamin B3 +28.5%
Contains more Vitamin B5Vitamin B5 +45.6%
Contains more Vitamin B6Vitamin B6 +150.9%
Contains more FolateFolate +330%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Wheat DV% diff.
Vitamin B12 8.94µg 0µg 373%
Manganese 0.108mg 3.012mg 126%
Selenium 52.7µg 89.4µg 67%
Cholesterol 142mg 0mg 47%
Copper 0.186mg 0.553mg 41%
Calcium 382mg 34mg 35%
Vitamin B1 0.08mg 0.419mg 28%
Polyunsaturated fat 5.148g 0.978g 28%
Zinc 1.31mg 4.16mg 26%
Magnesium 39mg 144mg 25%
Carbs 0g 71.13g 24%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Protein 24.62g 13.68g 22%
Vitamin B6 0.167mg 0.419mg 19%
Fats 11.45g 2.47g 14%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 307mg 2mg 13%
Vitamin B3 5.245mg 6.738mg 9%
Monounsaturated fat 3.869g 0.344g 9%
Iron 2.92mg 3.52mg 8%
Vitamin B2 0.227mg 0.121mg 8%
Folate 10µg 43µg 8%
Calories 208kcal 339kcal 7%
Vitamin B5 0.642mg 0.935mg 6%
Saturated fat 1.528g 0.454g 5%
Vitamin A 32µg 0µg 4%
Phosphorus 490mg 508mg 3%
Vitamin K 2.6µg 2%
Potassium 397mg 431mg 1%
Protein per 100 calories 12g 4g N/A
Calories per 10 g protein 84kcal 248kcal N/A
Weight per 100 calories 48g 29g N/A
Unsaturated / Saturated Fat ratio 5.9 2.9 N/A
Net carbs 0g 71.13g N/A
Tryptophan 0.276mg 0.176mg 0%
Threonine 1.079mg 0.366mg 0%
Isoleucine 1.134mg 0.533mg 0%
Leucine 2.001mg 0.934mg 0%
Lysine 2.26mg 0.303mg 0%
Methionine 0.729mg 0.221mg 0%
Phenylalanine 0.961mg 0.681mg 0%
Valine 1.268mg 0.594mg 0%
Histidine 0.725mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +80%
Contains more FatsFats +363.6%
Contains more WaterWater +444.9%
Contains more OtherOther +142.7%
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1024.7%
Contains more Poly. FatPolyunsaturated fat +426.4%
Contains less Sat. FatSaturated fat -70.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.