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  6. Sardine vs. Cod

Sardine vs. Cod — In-Depth Nutrition Comparison

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
8
:
2
Cod
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 more Manganese +620%
Contains more Selenium +59.2%
Contains less Sodium -82.4%
Equal in Potassium - 413
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
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 more Manganese +620%
Contains more Selenium +59.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
9
:
3
Cod
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
Sardine
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%
Cod
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
1
Cod
Cod
Contains more Protein +38.2%
Contains more Fats +1609%
Contains more Other +1340%
Contains more Water +36.3%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +38.2%
Contains more Fats +1609%
Contains more Other +1340%
Contains more Water +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +4016%
Contains more Polyunsaturated fat +2128.6%
Contains less Saturated Fat -91.4%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +4016%
Contains more Polyunsaturated fat +2128.6%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Protein 24.62g 17.81g Sardine
Fats 11.45g 0.67g Sardine
Calories 208kcal 82kcal Sardine
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
Manganese 0.108mg 0.015mg Sardine
Selenium 52.7µg 33.1µg Sardine
Vitamin A 108IU 40IU Sardine
Vitamin A RAE 32µg 12µg 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
Saturated Fat 1.528g 0.131g Cod
Omega-3 - DHA 0.509g 0.12g Sardine
Omega-3 - EPA 0.473g 0.064g Sardine
Omega-3 - DPA 0g 0.01g 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

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
131%
Sardine
790%
Cod
Minerals Daily Need Coverage Score
94%
Sardine
38%
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

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. 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.