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Croaker vs. Sardine — In-Depth Nutrition Comparison

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How are Croaker and Sardine different?

  • Sardine has more Vitamin B12, Phosphorus, Calcium, Iron, Selenium, Copper, Vitamin B2, and Zinc than Croaker.
  • Daily need coverage for Vitamin B12 from Sardine is 285% higher.
  • Croaker contains 2 times more Saturated Fat than Sardine. While Croaker contains 3.476g of Saturated Fat, Sardine contains only 1.528g.

Fish, croaker, Atlantic, cooked, breaded and fried and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Croaker 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 +1093.8%
Contains more Iron +239.5%
Contains more Phosphorus +125.8%
Contains more Potassium +16.8%
Contains less Sodium -11.8%
Contains more Zinc +151.9%
Contains more Copper +186.2%
Contains more Manganese +35%
Contains more Selenium +35.8%
Equal in Magnesium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Calcium +1093.8%
Contains more Iron +239.5%
Contains more Phosphorus +125.8%
Contains more Potassium +16.8%
Contains less Sodium -11.8%
Contains more Zinc +151.9%
Contains more Copper +186.2%
Contains more Manganese +35%
Contains more Selenium +35.8%
Equal in Magnesium - 39

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 B1 +12.5%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +55.7%
Contains more Folate +240%
Contains more Vitamin A +44%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +22%
Contains more Vitamin B12 +325.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +55.7%
Contains more Folate +240%
Contains more Vitamin A +44%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +22%
Contains more Vitamin B12 +325.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.7%
Contains more Carbs +∞%
Contains more Protein +35.3%
Contains more Other +136.1%
Equal in Fats - 11.45
Equal in Water - 59.61
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 Fats +10.7%
Contains more Carbs +∞%
Contains more Protein +35.3%
Contains more Other +136.1%
Equal in Fats - 11.45
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -56%
Contains more Polyunsaturated fat +76.5%
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -56%
Contains more Polyunsaturated fat +76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Sardine Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 24.62g Sardine
Fats 12.67g 11.45g Croaker
Carbs 7.54g 0g Croaker
Calories 221kcal 208kcal Croaker
Fiber 0.4g 0g Croaker
Calcium 32mg 382mg Sardine
Iron 0.86mg 2.92mg Sardine
Magnesium 42mg 39mg Croaker
Phosphorus 217mg 490mg Sardine
Potassium 340mg 397mg Sardine
Sodium 348mg 307mg Sardine
Zinc 0.52mg 1.31mg Sardine
Copper 0.065mg 0.186mg Sardine
Manganese 0.08mg 0.108mg Sardine
Selenium 38.8µg 52.7µg Sardine
Vitamin A 75IU 108IU Sardine
Vitamin A RAE 23µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.09mg 0.08mg Croaker
Vitamin B2 0.13mg 0.227mg Sardine
Vitamin B3 4.3mg 5.245mg Sardine
Vitamin B5 0.74mg 0.642mg Croaker
Vitamin B6 0.26mg 0.167mg Croaker
Folate 34µg 10µg Croaker
Vitamin B12 2.1µg 8.94µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.208mg 0.276mg Sardine
Threonine 0.788mg 1.079mg Sardine
Isoleucine 0.847mg 1.134mg Sardine
Leucine 1.48mg 2.001mg Sardine
Lysine 1.571mg 2.26mg Sardine
Methionine 0.525mg 0.729mg Sardine
Phenylalanine 0.742mg 0.961mg Sardine
Valine 0.947mg 1.268mg Sardine
Histidine 0.525mg 0.725mg Sardine
Cholesterol 84mg 142mg Croaker
Saturated Fat 3.476g 1.528g Sardine
Omega-3 - DHA 0.089g 0.509g Sardine
Omega-3 - EPA 0.113g 0.473g Sardine
Omega-3 - DPA 0.079g 0g Croaker
Monounsaturated Fat 5.32g 3.869g Croaker
Polyunsaturated fat 2.917g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Sardine
Low Fats diet ok
Low Carbs diet ok
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
41%
Croaker
124%
Sardine
Minerals Daily Need Coverage Score
50%
Croaker
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.948g)
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?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 58mg)
Which food is cheaper?
Croaker
Croaker 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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.