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  6. Sardine vs. Catfish

Sardine vs. Catfish — In-Depth Nutrition Comparison

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Summary of differences between Sardine and Catfish

  • Catfish has less Vitamin B12, Selenium, Calcium, Phosphorus, Iron, Vitamin D, Vitamin B3, Copper, and Vitamin B2 than Sardine.
  • Sardine covers your daily need of Vitamin B12 257% more than Catfish.
  • Sardine has 42 times more Calcium than Catfish. While Sardine has 382mg of Calcium, Catfish has only 9mg.
  • Catfish has less Cholesterol.

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

Infographic

Sardine vs Catfish 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 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +4144.4%
Contains more IronIron +942.9%
Contains more CopperCopper +376.9%
Contains more ZincZinc +125.9%
Contains more PhosphorusPhosphorus +98.4%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +432.3%
Contains less SodiumSodium -61.2%
~equal in Potassium ~366mg

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% 6.5% 41% 144% 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% 0.12% 19% 9% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +110.3%
Contains more Vitamin DVitamin D +1500%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +127%
Contains more Vitamin B3Vitamin B3 +105.8%
Contains more Vitamin B12Vitamin B12 +221.6%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.177mg
~equal in Vitamin K ~2.5µg
~equal in Choline ~78.7mg

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
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more ProteinProtein +33.5%
Contains more FatsFats +59.2%
Contains more OtherOther +-1642.9%
Contains more WaterWater +25.2%
~equal in Carbs ~0g

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
26% 51% 22%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Contains more Mono. FatMonounsaturated Fat +24.2%
Contains more Poly. FatPolyunsaturated fat +280.2%
~equal in Saturated Fat ~1.586g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Catfish Opinion
Calories 208kcal 144kcal Sardine
Protein 24.62g 18.44g Sardine
Fats 11.45g 7.19g Sardine
Cholesterol 142mg 66mg Catfish
Vitamin D 193IU 10IU Sardine
Magnesium 39mg 23mg Sardine
Calcium 382mg 9mg Sardine
Potassium 397mg 366mg Sardine
Iron 2.92mg 0.28mg Sardine
Copper 0.186mg 0.039mg Sardine
Zinc 1.31mg 0.58mg Sardine
Phosphorus 490mg 247mg Sardine
Sodium 307mg 119mg Catfish
Vitamin A 108IU 2IU Sardine
Vitamin A 32µg 1µg Sardine
Vitamin E 2.04mg 0.97mg Sardine
Vitamin D 4.8µg 0.3µg Sardine
Manganese 0.108mg 0.018mg Sardine
Selenium 52.7µg 9.9µg Sardine
Vitamin B1 0.08mg 0.024mg Sardine
Vitamin B2 0.227mg 0.1mg Sardine
Vitamin B3 5.245mg 2.548mg Sardine
Vitamin B5 0.642mg 0.811mg Catfish
Vitamin B6 0.167mg 0.177mg Catfish
Vitamin B12 8.94µg 2.78µg Sardine
Vitamin K 2.6µg 2.5µg Sardine
Folate 10µg 12µg Catfish
Trans Fat 0.063g Sardine
Choline 75mg 78.7mg Catfish
Saturated Fat 1.528g 1.586g Sardine
Monounsaturated Fat 3.869g 3.115g Sardine
Polyunsaturated fat 5.148g 1.354g Sardine
Tryptophan 0.276mg 0.22mg Sardine
Threonine 1.079mg 0.833mg Sardine
Isoleucine 1.134mg 0.82mg Sardine
Leucine 2.001mg 1.396mg Sardine
Lysine 2.26mg 1.677mg Sardine
Methionine 0.729mg 0.539mg Sardine
Phenylalanine 0.961mg 0.735mg Sardine
Valine 1.268mg 0.894mg Sardine
Histidine 0.725mg 0.404mg Sardine
Omega-3 - EPA 0.473g 0.02g Sardine
Omega-3 - DHA 0.509g 0.069g Sardine
Omega-3 - DPA 0g 0.018g Catfish
Omega-6 - Eicosadienoic acid 0.049g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Catfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
124%
Sardine
46%
Catfish
Minerals Daily Need Coverage Score
94%
Sardine
27%
Catfish

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.058g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Catfish
Catfish is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Catfish
Catfish contains less Sodium (difference - 188mg)
Which food is cheaper?
Catfish
Catfish is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.