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Tuna salad vs. Sardine — In-Depth Nutrition Comparison

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What are the main differences between Tuna salad and Sardine?

  • Tuna salad is richer in Vitamin B3, while Sardine is higher in Vitamin B12, Phosphorus, Calcium, Iron, Selenium, Vitamin B2, Vitamin B5, and Zinc.
  • Sardine's daily need coverage for Vitamin B12 is 323% higher.
  • Tuna salad is lower in Cholesterol.

We used Fish, tuna salad and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Tuna salad vs Sardine infographic
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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 +2147.1%
Contains more Iron +192%
Contains more Magnesium +105.3%
Contains more Phosphorus +175.3%
Contains more Potassium +123%
Contains less Sodium -23.6%
Contains more Zinc +133.9%
Contains more Copper +28.3%
Contains more Manganese +170%
Contains more Selenium +27.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Calcium +2147.1%
Contains more Iron +192%
Contains more Magnesium +105.3%
Contains more Phosphorus +175.3%
Contains more Potassium +123%
Contains less Sodium -23.6%
Contains more Zinc +133.9%
Contains more Copper +28.3%
Contains more Manganese +170%
Contains more Selenium +27.9%

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.
:
10
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27.7%
Contains more Vitamin A +11.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +106.2%
Contains more Folate +25%
Contains more Vitamin B12 +645%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27.7%
Contains more Vitamin A +11.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +106.2%
Contains more Folate +25%
Contains more Vitamin B12 +645%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +53.5%
Contains more Fats +23.7%
Contains more Other +102.8%
Equal in Water - 59.61
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Protein +53.5%
Contains more Fats +23.7%
Contains more Other +102.8%
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +24.9%
Equal in Saturated Fat - 1.528
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +24.9%
Equal in Saturated Fat - 1.528

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Sardine Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 24.62g Sardine
Fats 9.26g 11.45g Sardine
Carbs 9.41g 0g Tuna salad
Calories 187kcal 208kcal Sardine
Calcium 17mg 382mg Sardine
Iron 1mg 2.92mg Sardine
Magnesium 19mg 39mg Sardine
Phosphorus 178mg 490mg Sardine
Potassium 178mg 397mg Sardine
Sodium 402mg 307mg Sardine
Zinc 0.56mg 1.31mg Sardine
Copper 0.145mg 0.186mg Sardine
Manganese 0.04mg 0.108mg Sardine
Selenium 41.2µg 52.7µg Sardine
Vitamin A 97IU 108IU Sardine
Vitamin A RAE 24µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.08mg Sardine
Vitamin B2 0.07mg 0.227mg Sardine
Vitamin B3 6.7mg 5.245mg Tuna salad
Vitamin B5 0.26mg 0.642mg Sardine
Vitamin B6 0.081mg 0.167mg Sardine
Folate 8µg 10µg Sardine
Vitamin B12 1.2µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.18mg 0.276mg Sardine
Threonine 0.701mg 1.079mg Sardine
Isoleucine 0.739mg 1.134mg Sardine
Leucine 1.293mg 2.001mg Sardine
Lysine 1.457mg 2.26mg Sardine
Methionine 0.47mg 0.729mg Sardine
Phenylalanine 0.626mg 0.961mg Sardine
Valine 0.824mg 1.268mg Sardine
Histidine 0.467mg 0.725mg Sardine
Cholesterol 13mg 142mg Tuna salad
Saturated Fat 1.544g 1.528g Sardine
Omega-3 - DHA 0.055g 0.509g Sardine
Omega-3 - EPA 0.014g 0.473g Sardine
Monounsaturated Fat 2.887g 3.869g Sardine
Polyunsaturated fat 4.122g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Tuna salad
131%
Sardine
Minerals Daily Need Coverage Score
49%
Tuna salad
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 129mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 95mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.016g)
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

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.