Milk vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between milk and sardines

The amount of vitamin B12, selenium, phosphorus, protein, iron, vitamin B3, calcium, copper, and vitamin D* 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.

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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.

Milk

Sardines

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

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.

Milk

Sardines

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			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		0%
Omega-6 (Linoleic acid)	0.027g		0%