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Catfish vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between catfish and sardine

  • Catfish have less vitamin B12, selenium, calcium, phosphorus, iron, vitamin D, vitamin B3, copper, and vitamin B2 than sardine.
  • Sardine covers your daily need for vitamin B12, 257% more than catfish.
  • Catfish have less cholesterol.

These are the specific foods used in this comparison Fish, catfish, channel, farmed, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Catfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -61.2%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +4144.4%
Contains more IronIron +942.9%
Contains more CopperCopper +376.9%
Contains more ZincZinc +125.9%
Contains more PhosphorusPhosphorus +98.4%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +432.3%
~equal in Potassium ~397mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 19% 4.5% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +110.3%
Contains more Vitamin DVitamin D +1500%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +127%
Contains more Vitamin B3Vitamin B3 +105.8%
Contains more Vitamin B12Vitamin B12 +221.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.167mg
~equal in Vitamin K ~2.6µg
~equal in Choline ~75mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 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 WaterWater +25.2%
Contains more ProteinProtein +33.5%
Contains more FatsFats +59.2%
~equal in Carbs ~0g
~equal in Other ~4.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 51% 22%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +24.2%
Contains more Poly. FatPolyunsaturated fat +280.2%
~equal in Saturated fat ~1.528g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Catfish Sardine DV% diff.
Vitamin B12 2.78µg 8.94µg 257%
Selenium 9.9µg 52.7µg 78%
Calcium 9mg 382mg 37%
Phosphorus 247mg 490mg 35%
Iron 0.28mg 2.92mg 33%
Cholesterol 66mg 142mg 25%
Polyunsaturated fat 1.354g 5.148g 25%
Vitamin D 10IU 193IU 23%
Vitamin D 0.3µg 4.8µg 23%
Vitamin B3 2.548mg 5.245mg 17%
Copper 0.039mg 0.186mg 16%
Protein 18.44g 24.62g 12%
Vitamin B2 0.1mg 0.227mg 10%
Sodium 119mg 307mg 8%
Vitamin E 0.97mg 2.04mg 7%
Fats 7.19g 11.45g 7%
Zinc 0.58mg 1.31mg 7%
Vitamin B1 0.024mg 0.08mg 5%
Magnesium 23mg 39mg 4%
Manganese 0.018mg 0.108mg 4%
Calories 144kcal 208kcal 3%
Vitamin B5 0.811mg 0.642mg 3%
Vitamin A 1µg 32µg 3%
Monounsaturated fat 3.115g 3.869g 2%
Choline 78.7mg 75mg 1%
Vitamin B6 0.177mg 0.167mg 1%
Folate 12µg 10µg 1%
Potassium 366mg 397mg 1%
Vitamin K 2.5µg 2.6µg 0%
Trans fat 0.063g N/A
Saturated fat 1.586g 1.528g 0%
Tryptophan 0.22mg 0.276mg 0%
Threonine 0.833mg 1.079mg 0%
Isoleucine 0.82mg 1.134mg 0%
Leucine 1.396mg 2.001mg 0%
Lysine 1.677mg 2.26mg 0%
Methionine 0.539mg 0.729mg 0%
Phenylalanine 0.735mg 0.961mg 0%
Valine 0.894mg 1.268mg 0%
Histidine 0.404mg 0.725mg 0%
Omega-3 - EPA 0.02g 0.473g N/A
Omega-3 - DHA 0.069g 0.509g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.049g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Catfish Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
46%
Catfish
119%
Sardine
Minerals Daily Need Coverage Score
27%
Catfish
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 0.058g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Catfish
Catfish is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Catfish
Catfish contains less Sodium (difference - 188mg)
Which food is cheaper?
Catfish
Catfish is cheaper (difference - $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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.