SardinevsLamb Loin (Raw)
Sardine has 208 calories and 25g protein per 100g. Lamb Loin (Raw) has 143 calories and 21g protein per 100g Sardine has more protein, Lamb Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Lamb Loin (Raw)
Go with Lamb Loin (Raw) at just 143 kcal per 100g — 31% 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.
Lamb Loin (Raw) packs 20.9g of protein per 100g (58% 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
Sardine
Relatively high in cholesterol at 142mg per 100g.
Lamb Loin (Raw)
Relatively high in cholesterol at 66mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Sardine Atlantic Canned In Oil | Lamb Loin Separable Lean Only Trimmed To 1/4" Fat Choice | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 143kcal7% | +65kcal |
| Protein | 25g49% | 21g42% | +3.7g |
| Total Fat | 11g15% | 5.9g8% | +5.5g |
| Saturated Fat | 1.5g8% | 2.1g11% | <0.1g |
| Cholesterol | 142mg47% | 66mg22% | +76mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | — | — |
| Vitamin E | 2.0mg14% | 0.19mg1% | +1.9mg |
| Vitamin K | 2.6mcg2% | — | — |
| Vitamin B6 | 0.17mg10% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 8.9mcg373% | 2.2mcg92% | +6.7mcg |
| Folate | 10mcg3% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | 0.13mg11% | <0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 5.2mg33% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 68mg3% | +239mg |
| Calcium | 382mg29% | 12mg1% | +370mg |
| Iron | 2.9mg16% | 1.9mg11% | +1.0mg |
| Potassium | 397mg8% | 276mg6% | +121mg |
| Phosphorus | 490mg39% | 190mg15% | +300mg |
| Magnesium | 39mg9% | 27mg6% | +12mg |
| Zinc | 1.3mg12% | 3.2mg29% | <0.1mg |
| Copper | 0.19mg21% | 0.13mg14% | +<0.1mg |
| Manganese | 0.11mg5% | <0.1mg1% | +<0.1mg |
| Selenium | 53mcg96% | 24mcg43% | +29mcg |
🔬Nutritional Analysis
Calories: Lamb Loin (Raw) is significantly lower in calories at just 143 kcal per 100g compared to 208 kcal for Sardine — that's 45% fewer calories, making Lamb Loin (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 20.9g), but Lamb Loin (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 5.94g 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 A (Sardine: 32mcg vs 0mcg), Vitamin E (Sardine: 2.04mg vs 0.19mg), Vitamin B12 (Sardine: 8.94mcg vs 2.21mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 12mg), Sodium (Sardine: 307mg vs 68mg), Manganese (Sardine: 0.108mg vs 0.024mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Lamb Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Lamb Loin (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 20.9g for Lamb Loin (Raw).
- Which is lower in calories, Sardine or Lamb Loin (Raw)?
- Lamb Loin (Raw) is lower in calories with 143 kcal per 100g versus 208 kcal.
- Is Sardine or Lamb Loin (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g protein per 100g, while Lamb Loin (Raw) has 143 calories and 20.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sardine or Lamb Loin (Raw)?
- Lamb Loin (Raw) is leaner with 5.94g of fat per 100g compared to 11.4g.