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  6. Sardine vs. Cod

Sardine vs. Cod — In-Depth Nutrition Comparison

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The main differences between Sardine and Cod

  • Sardine is richer than Cod in Vitamin B12, Phosphorus, Calcium, Iron, Selenium, Vitamin D, Vitamin B3, Copper, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Sardine is 329% higher.
  • Sardine contains 27 times more Calcium than Cod. Sardine contains 382mg of Calcium, while Cod contains 14mg.
  • Cod contains less Cholesterol.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Sardine vs Cod infographic
Infographic link

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.
Sardine
Sardine
8
:
2
Cod
Cod
Contains more Calcium +2628.6%
Contains more Iron +495.9%
Contains more Phosphorus +255.1%
Contains more Potassium +62.7%
Contains more Zinc +125.9%
Contains more Copper +416.7%
Contains more Manganese +440%
Contains more Selenium +40.2%
Contains less Sodium -74.6%
Equal in Magnesium - 42
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +2628.6%
Contains more Iron +495.9%
Contains more Phosphorus +255.1%
Contains more Potassium +62.7%
Contains more Zinc +125.9%
Contains more Copper +416.7%
Contains more Manganese +440%
Contains more Selenium +40.2%
Contains less Sodium -74.6%
Equal in Magnesium - 42

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.
Sardine
Sardine
9
:
3
Cod
Cod
Contains more Vitamin A +129.8%
Contains more Vitamin E +151.9%
Contains more Vitamin D +300%
Contains more Vitamin B2 +187.3%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +256.7%
Contains more Folate +25%
Contains more Vitamin B12 +751.4%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +69.5%
Equal in Vitamin B1 - 0.088
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +129.8%
Contains more Vitamin E +151.9%
Contains more Vitamin D +300%
Contains more Vitamin B2 +187.3%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +256.7%
Contains more Folate +25%
Contains more Vitamin B12 +751.4%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +69.5%
Equal in Vitamin B1 - 0.088

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
1
Cod
Cod
Contains more Fats +1231.4%
Contains more Other +1007.7%
Contains more Water +27.4%
Equal in Protein - 22.83
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +1231.4%
Contains more Other +1007.7%
Contains more Water +27.4%
Equal in Protein - 22.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +3020.2%
Contains more Polyunsaturated fat +1663%
Contains less Saturated Fat -89%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +3020.2%
Contains more Polyunsaturated fat +1663%
Contains less Saturated Fat -89%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Cod
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Cod Opinion
Protein 24.62g 22.83g Sardine
Fats 11.45g 0.86g Sardine
Calories 208kcal 105kcal Sardine
Calcium 382mg 14mg Sardine
Iron 2.92mg 0.49mg Sardine
Magnesium 39mg 42mg Cod
Phosphorus 490mg 138mg Sardine
Potassium 397mg 244mg Sardine
Sodium 307mg 78mg Cod
Zinc 1.31mg 0.58mg Sardine
Copper 0.186mg 0.036mg Sardine
Manganese 0.108mg 0.02mg Sardine
Selenium 52.7µg 37.6µg Sardine
Vitamin A 108IU 47IU Sardine
Vitamin A RAE 32µg 14µg Sardine
Vitamin E 2.04mg 0.81mg Sardine
Vitamin D 193IU 46IU Sardine
Vitamin D 4.8µg 1.2µg Sardine
Vitamin C 0mg 1mg Cod
Vitamin B1 0.08mg 0.088mg Cod
Vitamin B2 0.227mg 0.079mg Sardine
Vitamin B3 5.245mg 2.513mg Sardine
Vitamin B5 0.642mg 0.18mg Sardine
Vitamin B6 0.167mg 0.283mg Cod
Folate 10µg 8µg Sardine
Vitamin B12 8.94µg 1.05µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.256mg Sardine
Threonine 1.079mg 1.001mg Sardine
Isoleucine 1.134mg 1.052mg Sardine
Leucine 2.001mg 1.856mg Sardine
Lysine 2.26mg 2.097mg Sardine
Methionine 0.729mg 0.676mg Sardine
Phenylalanine 0.961mg 0.891mg Sardine
Valine 1.268mg 1.176mg Sardine
Histidine 0.725mg 0.672mg Sardine
Cholesterol 142mg 55mg Cod
Saturated Fat 1.528g 0.168g Cod
Omega-3 - DHA 0.509g 0.154g Sardine
Omega-3 - EPA 0.473g 0.004g Sardine
Omega-3 - DPA 0g 0.013g Cod
Monounsaturated Fat 3.869g 0.124g Sardine
Polyunsaturated fat 5.148g 0.292g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
30%
Cod
Minerals Daily Need Coverage Score
94%
Sardine
38%
Cod

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 229mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.36g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.