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Sardine vs. Pacific saury — In-Depth Nutrition Comparison

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Important differences between Sardine and Pacific saury

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Vitamin B3, however, Pacific saury has more Manganese, and Vitamin B1.
  • Sardine's daily need coverage for Vitamin B12 is 276% more.
  • Sardine has 5 times more Sodium than Pacific saury. Sardine has 307mg of Sodium, while Pacific saury has 65mg.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, pike, walleye, cooked, dry heat.

Infographic

Sardine vs Pacific saury 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.
Contains more Calcium +170.9%
Contains more Iron +74.9%
Contains more Phosphorus +82.2%
Contains more Zinc +65.8%
Contains more Selenium +225.3%
Contains more Potassium +25.7%
Contains less Sodium -78.8%
Contains more Copper +22.6%
Contains more Manganese +850%
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Calcium +170.9%
Contains more Iron +74.9%
Contains more Phosphorus +82.2%
Contains more Zinc +65.8%
Contains more Selenium +225.3%
Contains more Potassium +25.7%
Contains less Sodium -78.8%
Contains more Copper +22.6%
Contains more Manganese +850%
Equal in Magnesium - 38

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.
:
Contains more Vitamin A +33.3%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B6 +21%
Contains more Vitamin B12 +287%
Contains more Vitamin B1 +290%
Contains more Vitamin B5 +34.7%
Contains more Folate +70%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +33.3%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B6 +21%
Contains more Vitamin B12 +287%
Contains more Vitamin B1 +290%
Contains more Vitamin B5 +34.7%
Contains more Folate +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +634%
Contains more Other +904.7%
Contains more Water +23.3%
Equal in Protein - 24.54
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +634%
Contains more Other +904.7%
Contains more Water +23.3%
Equal in Protein - 24.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +926.3%
Contains more Polyunsaturated fat +798.4%
Contains less Saturated Fat -79.1%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +926.3%
Contains more Polyunsaturated fat +798.4%
Contains less Saturated Fat -79.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Pacific saury Opinion
Protein 24.62g 24.54g Sardine
Fats 11.45g 1.56g Sardine
Calories 208kcal 119kcal Sardine
Calcium 382mg 141mg Sardine
Iron 2.92mg 1.67mg Sardine
Magnesium 39mg 38mg Sardine
Phosphorus 490mg 269mg Sardine
Potassium 397mg 499mg Pacific saury
Sodium 307mg 65mg Pacific saury
Zinc 1.31mg 0.79mg Sardine
Copper 0.186mg 0.228mg Pacific saury
Manganese 0.108mg 1.026mg Pacific saury
Selenium 52.7µg 16.2µg Sardine
Vitamin A 108IU 81IU Sardine
Vitamin A RAE 32µg 24µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.312mg Pacific saury
Vitamin B2 0.227mg 0.195mg Sardine
Vitamin B3 5.245mg 2.801mg Sardine
Vitamin B5 0.642mg 0.865mg Pacific saury
Vitamin B6 0.167mg 0.138mg Sardine
Folate 10µg 17µg Pacific saury
Vitamin B12 8.94µg 2.31µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.275mg Sardine
Threonine 1.079mg 1.076mg Sardine
Isoleucine 1.134mg 1.131mg Sardine
Leucine 2.001mg 1.994mg Sardine
Lysine 2.26mg 2.254mg Sardine
Methionine 0.729mg 0.726mg Sardine
Phenylalanine 0.961mg 0.958mg Sardine
Valine 1.268mg 1.264mg Sardine
Histidine 0.725mg 0.722mg Sardine
Cholesterol 142mg 110mg Pacific saury
Saturated Fat 1.528g 0.319g Pacific saury
Omega-3 - DHA 0.509g 0.288g Sardine
Omega-3 - EPA 0.473g 0.11g Sardine
Omega-3 - DPA 0g 0.049g Pacific saury
Monounsaturated Fat 3.869g 0.377g Sardine
Polyunsaturated fat 5.148g 0.573g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Pacific saury
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
47%
Pacific saury
Minerals Daily Need Coverage Score
94%
Sardine
62%
Pacific saury

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 is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 242mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.209g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.