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Sardines vs. Butterfish — In-Depth Nutrition Comparison

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How are sardines and butterfish different?

  • Sardines are higher in vitamin B12, calcium, iron, phosphorus, copper, and selenium; however, butterfish is richer in vitamin B6 and vitamin B1.
  • Daily need coverage for vitamin B12 for sardines is 296% higher.
  • Sardines contain 14 times more calcium than butterfish. While sardines contain 382mg of calcium, butterfish contains only 28mg.
  • Butterfish has less sodium.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, butterfish, cooked, dry heat are the varieties used in this article.

Infographic

Sardines vs Butterfish 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.
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 23% 8.4% 42% 24% 23% 27% 132% 15% 2.5% 255%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +1264.3%
Contains more IronIron +356.3%
Contains more CopperCopper +169.6%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +59.1%
Contains more ManganeseManganese +468.4%
Contains more SeleniumSelenium +12.6%
Contains more PotassiumPotassium +21.2%
Contains less SodiumSodium -62.9%

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 0% 11% 0% 0% 37% 44% 108% 52% 80% 229% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B12Vitamin B12 +388.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~33µg
~equal in Vitamin B3 ~5.769mg

All nutrients comparison - raw data values

Nutrient Sardines Butterfish DV% diff.
Vitamin B12 8.94µg 1.83µg 296%
Calcium 382mg 28mg 35%
Polyunsaturated fat 5.148g 34%
Iron 2.92mg 0.64mg 29%
Phosphorus 490mg 308mg 26%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Cholesterol 142mg 83mg 20%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B6 0.167mg 0.346mg 14%
Copper 0.186mg 0.069mg 13%
Selenium 52.7µg 46.8µg 11%
Monounsaturated fat 3.869g 10%
Sodium 307mg 114mg 8%
Saturated fat 1.528g 7%
Vitamin B1 0.08mg 0.146mg 6%
Protein 24.62g 22.15g 5%
Manganese 0.108mg 0.019mg 4%
Vitamin B5 0.642mg 0.865mg 4%
Zinc 1.31mg 0.99mg 3%
Vitamin B2 0.227mg 0.192mg 3%
Vitamin B3 5.245mg 5.769mg 3%
Potassium 397mg 481mg 2%
Magnesium 39mg 32mg 2%
Vitamin K 2.6µg 2%
Folate 10µg 17µg 2%
Fats 11.45g 10.28g 2%
Calories 208kcal 187kcal 1%
Vitamin A 32µg 33µg 0%
Tryptophan 0.276mg 0.248mg 0%
Threonine 1.079mg 0.971mg 0%
Isoleucine 1.134mg 1.021mg 0%
Leucine 2.001mg 1.801mg 0%
Lysine 2.26mg 2.035mg 0%
Methionine 0.729mg 0.656mg 0%
Phenylalanine 0.961mg 0.865mg 0%
Valine 1.268mg 1.141mg 0%
Histidine 0.725mg 0.652mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
22% 10% 67%
Protein: 22.15 g
Fats: 10.28 g
Carbs: 0 g
Water: 66.83 g
Other: 0.74 g
Contains more FatsFats +11.4%
Contains more OtherOther +483.8%
Contains more WaterWater +12.1%
~equal in Protein ~22.15g
~equal in Carbs ~0g

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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. Butterfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174231/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.