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  6. Fish, pollock, Atlantic, raw vs. Sardine

Fish, pollock, Atlantic, raw vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between fish, pollock, Atlantic, raw and sardine

  • Fish, pollock, Atlantic, raw has less vitamin B12, phosphorus, calcium, iron, selenium, vitamin D, copper, vitamin B3, and vitamin E than sardine.
  • Sardine covers your daily need for vitamin B12, 240% more than fish, pollock, Atlantic, raw.
  • Fish, pollock, Atlantic, raw has less cholesterol.

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

Infographic

Fish, pollock, Atlantic, raw vs Sardine 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 48% 18% 31% 17% 17% 13% 95% 11% 2% 199%
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 +71.8%
Contains less SodiumSodium -72%
Contains more CalciumCalcium +536.7%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +534.8%
Contains more CopperCopper +272%
Contains more ZincZinc +178.7%
Contains more PhosphorusPhosphorus +121.7%
Contains more ManganeseManganese +620%
Contains more SeleniumSelenium +44.4%

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% 4.7% 4.6% 15% 12% 43% 61% 21% 66% 399% 0.25% 2.3% 41%
Sardine
Sardine
10
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 +71.9%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +787%
Contains more Vitamin DVitamin D +380%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +60.4%
Contains more Vitamin B5Vitamin B5 +79.3%
Contains more Vitamin B12Vitamin B12 +180.3%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Choline ~75mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.44 g
Fats: 0.98 g
Carbs: 0 g
Water: 78.18 g
Other: 1.4 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 +31.2%
Contains more ProteinProtein +26.6%
Contains more FatsFats +1068.4%
Contains more OtherOther +208.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 66%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.483 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 -91.2%
Contains more Mono. FatMonounsaturated fat +3354.5%
Contains more Poly. FatPolyunsaturated fat +965.8%

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, raw Sardine
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Fish, pollock, Atlantic, raw Sardine DV% diff.
Vitamin B12 3.19µg 8.94µg 240%
Phosphorus 221mg 490mg 38%
Calcium 60mg 382mg 32%
Polyunsaturated fat 0.483g 5.148g 31%
Iron 0.46mg 2.92mg 31%
Selenium 36.5µg 52.7µg 29%
Cholesterol 71mg 142mg 24%
Vitamin D 42IU 193IU 19%
Vitamin D 1µg 4.8µg 19%
Fats 0.98g 11.45g 16%
Copper 0.05mg 0.186mg 15%
Vitamin E 0.23mg 2.04mg 12%
Vitamin B3 3.27mg 5.245mg 12%
Protein 19.44g 24.62g 10%
Sodium 86mg 307mg 10%
Vitamin B6 0.287mg 0.167mg 9%
Monounsaturated fat 0.112g 3.869g 9%
Zinc 0.47mg 1.31mg 8%
Magnesium 67mg 39mg 7%
Saturated fat 0.135g 1.528g 6%
Calories 92kcal 208kcal 6%
Vitamin B5 0.358mg 0.642mg 6%
Manganese 0.015mg 0.108mg 4%
Vitamin B2 0.185mg 0.227mg 3%
Vitamin B1 0.047mg 0.08mg 3%
Vitamin K 0.1µg 2.6µg 2%
Folate 3µg 10µg 2%
Vitamin A 14µg 32µg 2%
Potassium 356mg 397mg 1%
Choline 75.8mg 75mg 0%
Tryptophan 0.218mg 0.276mg 0%
Threonine 0.852mg 1.079mg 0%
Isoleucine 0.896mg 1.134mg 0%
Leucine 1.58mg 2.001mg 0%
Lysine 1.786mg 2.26mg 0%
Methionine 0.576mg 0.729mg 0%
Phenylalanine 0.759mg 0.961mg 0%
Valine 1.002mg 1.268mg 0%
Histidine 0.572mg 0.725mg 0%
Omega-3 - EPA 0.071g 0.473g N/A
Omega-3 - DHA 0.35g 0.509g N/A
Omega-3 - DPA 0.022g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, pollock, Atlantic, raw Sardine
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
52%
Fish, pollock, Atlantic, raw
119%
Sardine
Minerals Daily Need Coverage Score
45%
Fish, pollock, Atlantic, raw
94%
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 is lower in Cholesterol?
Fish, pollock, Atlantic, raw
Fish, pollock, Atlantic, raw is lower in Cholesterol (difference - 71mg)
Which food contains less Sodium?
Fish, pollock, Atlantic, raw
Fish, pollock, Atlantic, raw contains less Sodium (difference - 221mg)
Which food is lower in Saturated fat?
Fish, pollock, Atlantic, raw
Fish, pollock, Atlantic, raw is lower in Saturated fat (difference - 1.393g)
Which food is lower in glycemic index?
Fish, pollock, Atlantic, raw
Fish, pollock, Atlantic, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, pollock, Atlantic, raw
Fish, pollock, Atlantic, raw is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175129/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.