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Cod vs Sardine - In-Depth Nutrition Comparison

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Summary of differences between Cod and Sardine

  • Cod has more Vitamin B5, however Sardine is higher in Vitamin B12, Phosphorus, Calcium, Selenium, Iron, Vitamin D, Vitamin B3, and Copper.
  • Cod covers your daily need of Vitamin B5 3047% more than Sardine.
  • Cod has less Cholesterol.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
2
:
6
Sardine
Sardine
Contains less Sodium -82.4%
Contains more Calcium +2287.5%
Contains more Iron +668.4%
Contains more Magnesium +21.9%
Contains more Phosphorus +141.4%
Contains more Zinc +191.1%
Contains more Copper +564.3%
Equal in Potassium - 397
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains less Sodium -82.4%
Contains more Calcium +2287.5%
Contains more Iron +668.4%
Contains more Magnesium +21.9%
Contains more Phosphorus +141.4%
Contains more Zinc +191.1%
Contains more Copper +564.3%
Equal in Potassium - 397

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
3
:
9
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B5 +23731.8%
Contains more Vitamin B6 +46.7%
Contains more Vitamin A +170%
Contains more Vitamin E +218.8%
Contains more Vitamin D +433.3%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +154.2%
Contains more Folate +42.9%
Contains more Vitamin B12 +882.4%
Contains more Vitamin K +2500%
Equal in Vitamin B1 - 0.08
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +23731.8%
Contains more Vitamin B6 +46.7%
Contains more Vitamin A +170%
Contains more Vitamin E +218.8%
Contains more Vitamin D +433.3%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +154.2%
Contains more Folate +42.9%
Contains more Vitamin B12 +882.4%
Contains more Vitamin K +2500%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Sardine
Sardine
Contains more Water +36.3%
Contains more Protein +38.2%
Contains more Fats +1609%
Contains more Other +1340%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Sardine
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 Water +36.3%
Contains more Protein +38.2%
Contains more Fats +1609%
Contains more Other +1340%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Sardine
Sardine
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +4016%
Contains more Polyunsaturated fat +2128.6%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +4016%
Contains more Polyunsaturated fat +2128.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Sardine
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 Cod Sardine Opinion
Protein 17.81g 24.62g Sardine
Fats 0.67g 11.45g Sardine
Calories 82kcal 208kcal Sardine
Calcium 16mg 382mg Sardine
Iron 0.38mg 2.92mg Sardine
Magnesium 32mg 39mg Sardine
Phosphorus 203mg 490mg Sardine
Potassium 413mg 397mg Cod
Sodium 54mg 307mg Cod
Zinc 0.45mg 1.31mg Sardine
Copper 0.028mg 0.186mg Sardine
Vitamin A 40IU 108IU Sardine
Vitamin A RAE 12µg 32µg Sardine
Vitamin E 0.64mg 2.04mg Sardine
Vitamin D 36IU 193IU Sardine
Vitamin D 0.9µg 4.8µg Sardine
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.08mg Sardine
Vitamin B2 0.065mg 0.227mg Sardine
Vitamin B3 2.063mg 5.245mg Sardine
Vitamin B5 153mg 0.642mg Cod
Vitamin B6 0.245mg 0.167mg Cod
Folate 7µg 10µg Sardine
Vitamin B12 0.91µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.199mg 0.276mg Sardine
Threonine 0.781mg 1.079mg Sardine
Isoleucine 0.821mg 1.134mg Sardine
Leucine 1.447mg 2.001mg Sardine
Lysine 1.635mg 2.26mg Sardine
Methionine 0.527mg 0.729mg Sardine
Phenylalanine 0.695mg 0.961mg Sardine
Valine 0.917mg 1.268mg Sardine
Histidine 0.524mg 0.725mg Sardine
Cholesterol 43mg 142mg Cod
Saturated Fat 0.131g 1.528g Cod
Omega-3 - DHA 0.12g 0.509g Sardine
Omega-3 - EPA 0.064g 0.473g Sardine
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 3.869g Sardine
Polyunsaturated fat 0.231g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
790%
Cod
131%
Sardine
Minerals Daily Need Coverage Score
24%
Cod
79%
Sardine

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 - 253mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.397g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.