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  6. Sardines vs. Cod

Sardines vs. Cod — In-Depth Nutrition Comparison

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The main differences between sardines and cod

  • Sardines are richer than cod in vitamin B12, phosphorus, calcium, iron, selenium, vitamin D*, vitamin B3, copper, and fats.
  • Daily need coverage for vitamin B12 for sardines is 329% higher.
  • Sardines contain 27 times more calcium than cod. Sardines contain 382mg of calcium, while cod contains 14mg.
  • Cod contains less cholesterol.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Sardines vs Cod infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +2628.6%
Contains more PotassiumPotassium +62.7%
Contains more IronIron +495.9%
Contains more CopperCopper +416.7%
Contains more ZincZinc +125.9%
Contains more PhosphorusPhosphorus +255.1%
Contains more ManganeseManganese +440%
Contains more SeleniumSelenium +40.2%
Contains less SodiumSodium -74.6%
~equal in Magnesium ~42mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Cod
Cod
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +151.9%
Contains more Vitamin B2Vitamin B2 +187.3%
Contains more Vitamin B3Vitamin B3 +108.7%
Contains more Vitamin B5Vitamin B5 +256.7%
Contains more Vitamin B12Vitamin B12 +751.4%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +69.5%
~equal in Vitamin B1 ~0.088mg

All nutrients comparison - raw data values

Nutrient Sardines Cod DV% diff.
Vitamin B12 8.94µg 1.05µg 329%
Phosphorus 490mg 138mg 50%
Calcium 382mg 14mg 37%
Polyunsaturated fat 5.148g 0.292g 32%
Iron 2.92mg 0.49mg 30%
Cholesterol 142mg 55mg 29%
Selenium 52.7µg 37.6µg 27%
Vitamin D* 193 IU 46 IU 18%
Vitamin D 4.8µg 1.2µg 18%
Copper 0.186mg 0.036mg 17%
Vitamin B3 5.245mg 2.513mg 17%
Fats 11.45g 0.86g 16%
Vitamin B2 0.227mg 0.079mg 11%
Sodium 307mg 78mg 10%
Vitamin B5 0.642mg 0.18mg 9%
Vitamin B6 0.167mg 0.283mg 9%
Monounsaturated fat 3.869g 0.124g 9%
Vitamin E 2.04mg 0.81mg 8%
Zinc 1.31mg 0.58mg 7%
Saturated fat 1.528g 0.168g 6%
Calories 208kcal 105kcal 5%
Potassium 397mg 244mg 5%
Protein 24.62g 22.83g 4%
Manganese 0.108mg 0.02mg 4%
Vitamin A 32µg 14µg 2%
Vitamin K 2.6µg 0.1µg 2%
Choline 75mg 83.7mg 2%
Vitamin C 0mg 1mg 1%
Magnesium 39mg 42mg 1%
Vitamin B1 0.08mg 0.088mg 1%
Folate 10µg 8µg 1%
Protein per 100 calories 12g 22g N/A
Calories per 10 g protein 84kcal 46kcal N/A
Weight per 100 calories 48g 95g N/A
Unsaturated / Saturated Fat ratio 5.9 2.5 N/A
Tryptophan 0.276mg 0.256mg 0%
Threonine 1.079mg 1.001mg 0%
Isoleucine 1.134mg 1.052mg 0%
Leucine 2.001mg 1.856mg 0%
Lysine 2.26mg 2.097mg 0%
Methionine 0.729mg 0.676mg 0%
Phenylalanine 0.961mg 0.891mg 0%
Valine 1.268mg 1.176mg 0%
Histidine 0.725mg 0.672mg 0%
Omega-3 (EPA) 0.473g 0.004g N/A
Omega-3 (DHA) 0.509g 0.154g N/A
Omega-3 (DPA) 0g 0.013g 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
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +1231.4%
Contains more WaterWater +27.4%
~equal in Protein ~22.83g
~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
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +3020.2%
Contains more Poly. FatPolyunsaturated fat +1663%
Contains less Sat. FatSaturated fat -89%

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.