95% Lean Ground Beef (Raw)vsSardine
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, 95% Lean Ground Beef (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Sardine
Go with 95% Lean Ground Beef (Raw) at just 137 kcal per 100g — 34% fewer calories.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
95% Lean Ground Beef (Raw) packs 21.4g of protein per 100g (62% of calories from protein) — the better pick for muscle growth and recovery.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Sardine provides 397mg of potassium per 100g — important for muscle function and hydration.
Sardine provides 382mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Sardine
Relatively high in cholesterol at 142mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 208kcal10% | <0.1kcal |
| Protein | 21g43% | 25g49% | <0.1g |
| Total Fat | 5.0g6% | 11g15% | <0.1g |
| Saturated Fat | 2.2g11% | 1.5g8% | +0.65g |
| Trans Fat | 0.22g | — | — |
| Cholesterol | 62mg21% | 142mg47% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | 4.8mcg24% | <0.1mcg |
| Vitamin E | 0.17mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.30mcg0% | 2.6mcg2% | <0.1mcg |
| Vitamin B6 | 0.39mg23% | 0.17mg10% | +0.23mg |
| Vitamin B12 | 2.2mcg93% | 8.9mcg373% | <0.1mcg |
| Folate | 5.0mcg1% | 10mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.23mg17% | <0.1mg |
| Niacin (B3) | 5.5mg34% | 5.2mg33% | +0.25mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 307mg13% | <0.1mg |
| Calcium | 9.0mg1% | 382mg29% | <0.1mg |
| Iron | 2.4mg13% | 2.9mg16% | <0.1mg |
| Potassium | 346mg7% | 397mg8% | <0.1mg |
| Phosphorus | 198mg16% | 490mg39% | <0.1mg |
| Magnesium | 22mg5% | 39mg9% | <0.1mg |
| Zinc | 5.1mg46% | 1.3mg12% | +3.8mg |
| Copper | <0.1mg9% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg0% | 0.11mg5% | <0.1mg |
| Selenium | 17mcg32% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: 95% Lean Ground Beef (Raw) is significantly lower in calories at just 137 kcal per 100g compared to 208 kcal for Sardine — that's 52% fewer calories, making 95% Lean Ground Beef (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 21.4g), but 95% Lean Ground Beef (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 5g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Sardine: 4.8mcg vs 0.1mcg), Vitamin E (Sardine: 2.04mg vs 0.17mg), Vitamin A (Sardine: 32mcg vs 4mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 9mg), Manganese (Sardine: 0.108mg vs 0.01mg), Sodium (Sardine: 307mg vs 66mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. 95% Lean Ground Beef (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 21.4g for 95% Lean Ground Beef (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Sardine?
- 95% Lean Ground Beef (Raw) is lower in calories with 137 kcal per 100g versus 208 kcal.
- Is 95% Lean Ground Beef (Raw) or Sardine healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Sardine has 208 calories and 24.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Sardine?
- 95% Lean Ground Beef (Raw) is leaner with 5g of fat per 100g compared to 11.4g.