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  6. Milk vs. Sardines

Milk vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between milk and sardines

  • 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 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Milk vs Sardines 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.
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains less SodiumSodium -85.7%
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%

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.
Milk
Milk
1
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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%
Contains more Vitamin AVitamin A +81.3%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.8%
Contains more ProteinProtein +630.6%
Contains more FatsFats +1080.4%
Contains more OtherOther +476%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +1296.8%
Contains more Poly. FatPolyunsaturated fat +14608.6%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.