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Fish, pollock, Atlantic, cooked, dry heat vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between fish, pollock, Atlantic, cooked, dry heat and sardines

  • Fish, pollock, Atlantic, cooked, dry heat has more vitamin B6 and magnesium; however, sardines are higher in vitamin B12, calcium, phosphorus, iron, copper, and selenium.
  • Sardines cover your daily need for vitamin B12, 219% more than fish, pollock, Atlantic, cooked, dry heat.
  • Fish, pollock, Atlantic, cooked, dry heat has 2 times more magnesium than sardines. While fish, pollock, Atlantic, cooked, dry heat has 86mg of magnesium, sardines have only 39mg.
  • Fish, pollock, Atlantic, cooked, dry heat has less cholesterol.

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

Infographic

Fish, pollock, Atlantic, cooked, dry heat vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 23% 40% 22% 21% 16% 121% 14% 2.5% 255%
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 more MagnesiumMagnesium +120.5%
Contains more PotassiumPotassium +14.9%
Contains less SodiumSodium -64.2%
Contains more CalciumCalcium +396.1%
Contains more IronIron +394.9%
Contains more CopperCopper +190.6%
Contains more ZincZinc +118.3%
Contains more PhosphorusPhosphorus +73.1%
Contains more ManganeseManganese +468.4%
Contains more SeleniumSelenium +12.6%

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% 4% 0% 0% 14% 52% 75% 25% 76% 460% 0% 2.3% 0%
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 B6Vitamin B6 +98.2%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B12Vitamin B12 +142.9%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 72% 2%
Protein: 24.92 g
Fats: 1.26 g
Carbs: 0 g
Water: 72.03 g
Other: 1.79 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 +20.8%
Contains more FatsFats +808.7%
Contains more OtherOther +141.3%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.143 g
Polyunsaturated fat: Poly. Fat 0.622 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 less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +2605.6%
Contains more Poly. FatPolyunsaturated fat +727.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish, pollock, Atlantic, cooked, dry heat Sardines
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fish, pollock, Atlantic, cooked, dry heat Sardines DV% diff.
Vitamin B12 3.68µg 8.94µg 219%
Calcium 77mg 382mg 31%
Polyunsaturated fat 0.622g 5.148g 30%
Phosphorus 283mg 490mg 30%
Iron 0.59mg 2.92mg 29%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Cholesterol 91mg 142mg 17%
Fats 1.26g 11.45g 16%
Copper 0.064mg 0.186mg 14%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B6 0.331mg 0.167mg 13%
Selenium 46.8µg 52.7µg 11%
Magnesium 86mg 39mg 11%
Monounsaturated fat 0.143g 3.869g 9%
Sodium 110mg 307mg 9%
Vitamin B3 3.983mg 5.245mg 8%
Zinc 0.6mg 1.31mg 6%
Saturated fat 0.17g 1.528g 6%
Calories 118kcal 208kcal 5%
Vitamin B5 0.413mg 0.642mg 5%
Manganese 0.019mg 0.108mg 4%
Vitamin K 2.6µg 2%
Folate 3µg 10µg 2%
Vitamin B1 0.054mg 0.08mg 2%
Vitamin A 12µg 32µg 2%
Potassium 456mg 397mg 2%
Protein 24.92g 24.62g 1%
Vitamin B2 0.225mg 0.227mg 0%
Tryptophan 0.279mg 0.276mg 0%
Threonine 1.093mg 1.079mg 0%
Isoleucine 1.148mg 1.134mg 0%
Leucine 2.026mg 2.001mg 0%
Lysine 2.289mg 2.26mg 0%
Methionine 0.738mg 0.729mg 0%
Phenylalanine 0.973mg 0.961mg 0%
Valine 1.284mg 1.268mg 0%
Histidine 0.734mg 0.725mg 0%
Omega-3 - EPA 0.091g 0.473g N/A
Omega-3 - DHA 0.451g 0.509g N/A
Omega-3 - DPA 0.028g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, pollock, Atlantic, cooked, dry heat Sardines
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
54%
Fish, pollock, Atlantic, cooked, dry heat
119%
Sardines
Minerals Daily Need Coverage Score
58%
Fish, pollock, Atlantic, cooked, dry heat
94%
Sardines

Comparison summary

Which food is richer in minerals?
Sardines
Sardines is relatively richer in minerals
Which food is richer in vitamins?
Sardines
Sardines is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish, pollock, Atlantic, cooked, dry heat
Fish, pollock, Atlantic, cooked, dry heat is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Fish, pollock, Atlantic, cooked, dry heat
Fish, pollock, Atlantic, cooked, dry heat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish, pollock, Atlantic, cooked, dry heat
Fish, pollock, Atlantic, cooked, dry heat contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Fish, pollock, Atlantic, cooked, dry heat
Fish, pollock, Atlantic, cooked, dry heat is lower in Saturated fat (difference - 1.358g)
Which food is lower in glycemic index?
Fish, pollock, Atlantic, cooked, dry heat
Fish, pollock, Atlantic, cooked, dry heat is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, pollock, Atlantic, cooked, dry heat
Fish, pollock, Atlantic, cooked, dry heat is cheaper (difference - $7)

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. Fish, pollock, Atlantic, cooked, dry heat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174237/nutrients
  2. Sardines - 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.