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  6. Sardines vs. Abalone

Sardines vs. Abalone — In-Depth Nutrition Comparison

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The main differences between sardines and abalone

  • Sardines are richer in vitamin B12, phosphorus, calcium, vitamin B3, and vitamin B2, yet abalone is richer in vitamin B5, vitamin B1, and iron.
  • Daily need coverage for vitamin B12 for sardines is 344% higher.
  • Sardines contain 10 times more calcium than abalone. Sardines contain 382mg of calcium, while abalone contains 37mg.
  • Abalone contains less cholesterol.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, abalone, mixed species, cooked, fried.

Infographic

Sardines vs Abalone 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Contains more CalciumCalcium +932.4%
Contains more PotassiumPotassium +39.8%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +125.8%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +54.3%
Contains more MagnesiumMagnesium +43.6%
Contains more IronIron +30.1%
Contains more CopperCopper +22.6%
~equal in Selenium ~51.8µg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 6% 0.67% 0% 0% 55% 30% 36% 172% 35% 86% 0% 11% 0%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +176.1%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more Vitamin B12Vitamin B12 +1195.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B5Vitamin B5 +347%
Contains more FolateFolate +40%

All nutrients comparison - raw data values

Nutrient Sardines Abalone DV% diff.
Vitamin B12 8.94µg 0.69µg 344%
Vitamin B5 0.642mg 2.87mg 45%
Phosphorus 490mg 217mg 39%
Calcium 382mg 37mg 35%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Polyunsaturated fat 5.148g 1.676g 23%
Vitamin B3 5.245mg 1.9mg 21%
Cholesterol 142mg 94mg 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 307mg 591mg 12%
Vitamin B1 0.08mg 0.22mg 12%
Iron 2.92mg 3.8mg 11%
Protein 24.62g 19.63g 10%
Vitamin B2 0.227mg 0.13mg 7%
Fats 11.45g 6.78g 7%
Copper 0.186mg 0.228mg 5%
Magnesium 39mg 56mg 4%
Carbs 0g 11.05g 4%
Vitamin A 32µg 2µg 3%
Zinc 1.31mg 0.95mg 3%
Potassium 397mg 284mg 3%
Monounsaturated fat 3.869g 2.741g 3%
Manganese 0.108mg 0.07mg 2%
Selenium 52.7µg 51.8µg 2%
Vitamin C 0mg 1.8mg 2%
Vitamin K 2.6µg 2%
Saturated fat 1.528g 1.646g 1%
Calories 208kcal 189kcal 1%
Folate 10µg 14µg 1%
Vitamin B6 0.167mg 0.15mg 1%
Net carbs 0g 11.05g N/A
Tryptophan 0.276mg 0.224mg 0%
Threonine 1.079mg 0.838mg 0%
Isoleucine 1.134mg 0.854mg 0%
Leucine 2.001mg 1.386mg 0%
Lysine 2.26mg 1.433mg 0%
Methionine 0.729mg 0.441mg 0%
Phenylalanine 0.961mg 0.715mg 0%
Valine 1.268mg 0.86mg 0%
Histidine 0.725mg 0.378mg 0%
Omega-3 - EPA 0.473g 0.054g N/A
Omega-3 - DHA 0.509g N/A
Omega-3 - DPA 0g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more ProteinProtein +25.4%
Contains more FatsFats +68.9%
Contains more OtherOther +77%
Contains more CarbsCarbs +∞%
~equal in Water ~60.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Contains more Mono. FatMonounsaturated fat +41.2%
Contains more Poly. FatPolyunsaturated fat +207.2%
~equal in Saturated fat ~1.646g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.