Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sardine vs Cod - In-Depth Nutrition Comparison

Compare

Summary of differences between Sardine and Cod

  • Sardine has more Vitamin B12, Phosphorus, Calcium, Selenium, Iron, Vitamin D, Vitamin B3, and Copper, however Cod is higher in Vitamin B5.
  • Cod covers your daily need of Vitamin B5 3047% more than Sardine.
  • Sardine has 24 times more Calcium than Cod. While Sardine has 382mg of Calcium, Cod has only 16mg.
  • Cod has less Cholesterol.

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

Infographic

Sardine vs Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Cod
Contains more Calcium +2287.5%
Contains more Iron +668.4%
Contains more Magnesium +21.9%
Contains more Phosphorus +141.4%
Contains more Zinc +191.1%
Contains more Copper +564.3%
Contains less Sodium -82.4%
Equal in Potassium - 413
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +2287.5%
Contains more Iron +668.4%
Contains more Magnesium +21.9%
Contains more Phosphorus +141.4%
Contains more Zinc +191.1%
Contains more Copper +564.3%
Contains less Sodium -82.4%
Equal in Potassium - 413

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Cod
Contains more Vitamin A +170%
Contains more Vitamin E +218.8%
Contains more Vitamin D +433.3%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +154.2%
Contains more Folate +42.9%
Contains more Vitamin B12 +882.4%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +23731.8%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B1 - 0.076
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +170%
Contains more Vitamin E +218.8%
Contains more Vitamin D +433.3%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +154.2%
Contains more Folate +42.9%
Contains more Vitamin B12 +882.4%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +23731.8%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B1 - 0.076

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Cod
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Sardine Cod Opinion
Net carbs 0g 0g
Protein 24.62g 17.81g Sardine
Fats 11.45g 0.67g Sardine
Carbs 0g 0g
Calories 208kcal 82kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 382mg 16mg Sardine
Iron 2.92mg 0.38mg Sardine
Magnesium 39mg 32mg Sardine
Phosphorus 490mg 203mg Sardine
Potassium 397mg 413mg Cod
Sodium 307mg 54mg Cod
Zinc 1.31mg 0.45mg Sardine
Copper 0.186mg 0.028mg Sardine
Vitamin A 108IU 40IU Sardine
Vitamin E 2.04mg 0.64mg Sardine
Vitamin D 193IU 36IU Sardine
Vitamin D 4.8µg 0.9µg Sardine
Vitamin C 0mg 1mg Cod
Vitamin B1 0.08mg 0.076mg Sardine
Vitamin B2 0.227mg 0.065mg Sardine
Vitamin B3 5.245mg 2.063mg Sardine
Vitamin B5 0.642mg 153mg Cod
Vitamin B6 0.167mg 0.245mg Cod
Folate 10µg 7µg Sardine
Vitamin B12 8.94µg 0.91µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.199mg Sardine
Threonine 1.079mg 0.781mg Sardine
Isoleucine 1.134mg 0.821mg Sardine
Leucine 2.001mg 1.447mg Sardine
Lysine 2.26mg 1.635mg Sardine
Methionine 0.729mg 0.527mg Sardine
Phenylalanine 0.961mg 0.695mg Sardine
Valine 1.268mg 0.917mg Sardine
Histidine 0.725mg 0.524mg Sardine
Cholesterol 142mg 43mg Cod
Trans Fat g g
Saturated Fat 1.528g 0.131g Cod
Monounsaturated Fat 3.869g 0.094g Sardine
Polyunsaturated fat 5.148g 0.231g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
790
Cod
Mineral Summary Score
79
Sardine
24
Cod

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
107%
Cod
Carbohydrates
0%
Sardine
0%
Cod
Fats
53%
Sardine
3%
Cod

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 contains less Sodium?
Cod
Cod contains less Sodium (difference - 253mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.397g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.