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Sardine vs. Croaker — In-Depth Nutrition Comparison

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How are Sardine and Croaker different?

  • Sardine has more Vitamin B12, Phosphorus, Calcium, Iron, Selenium, Copper, Vitamin B2, and Zinc than Croaker.
  • Daily need coverage for Vitamin B12 from Sardine is 285% higher.
  • Sardine contains 12 times more Calcium than Croaker. While Sardine contains 382mg of Calcium, Croaker contains only 32mg.
  • Croaker has less Cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, croaker, Atlantic, cooked, breaded and fried are the varieties used in this article.

Infographic

Sardine vs Croaker 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.
Contains more Calcium +1093.8%
Contains more Iron +239.5%
Contains more Phosphorus +125.8%
Contains more Potassium +16.8%
Contains less Sodium -11.8%
Contains more Zinc +151.9%
Contains more Copper +186.2%
Contains more Manganese +35%
Contains more Selenium +35.8%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +1093.8%
Contains more Iron +239.5%
Contains more Phosphorus +125.8%
Contains more Potassium +16.8%
Contains less Sodium -11.8%
Contains more Zinc +151.9%
Contains more Copper +186.2%
Contains more Manganese +35%
Contains more Selenium +35.8%
Equal in Magnesium - 42

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.
:
Contains more Vitamin A +44%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +22%
Contains more Vitamin B12 +325.7%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +55.7%
Contains more Folate +240%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0% 0%
Contains more Vitamin A +44%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +22%
Contains more Vitamin B12 +325.7%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +55.7%
Contains more Folate +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.3%
Contains more Other +136.1%
Contains more Fats +10.7%
Contains more Carbs +∞%
Equal in Water - 59.76
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +35.3%
Contains more Other +136.1%
Contains more Fats +10.7%
Contains more Carbs +∞%
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56%
Contains more Polyunsaturated fat +76.5%
Contains more Monounsaturated Fat +37.5%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -56%
Contains more Polyunsaturated fat +76.5%
Contains more Monounsaturated Fat +37.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 24.62g 18.2g Sardine
Fats 11.45g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 208kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 382mg 32mg Sardine
Iron 2.92mg 0.86mg Sardine
Magnesium 39mg 42mg Croaker
Phosphorus 490mg 217mg Sardine
Potassium 397mg 340mg Sardine
Sodium 307mg 348mg Sardine
Zinc 1.31mg 0.52mg Sardine
Copper 0.186mg 0.065mg Sardine
Manganese 0.108mg 0.08mg Sardine
Selenium 52.7µg 38.8µg Sardine
Vitamin A 108IU 75IU Sardine
Vitamin A RAE 32µg 23µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.09mg Croaker
Vitamin B2 0.227mg 0.13mg Sardine
Vitamin B3 5.245mg 4.3mg Sardine
Vitamin B5 0.642mg 0.74mg Croaker
Vitamin B6 0.167mg 0.26mg Croaker
Folate 10µg 34µg Croaker
Vitamin B12 8.94µg 2.1µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.208mg Sardine
Threonine 1.079mg 0.788mg Sardine
Isoleucine 1.134mg 0.847mg Sardine
Leucine 2.001mg 1.48mg Sardine
Lysine 2.26mg 1.571mg Sardine
Methionine 0.729mg 0.525mg Sardine
Phenylalanine 0.961mg 0.742mg Sardine
Valine 1.268mg 0.947mg Sardine
Histidine 0.725mg 0.525mg Sardine
Cholesterol 142mg 84mg Croaker
Saturated Fat 1.528g 3.476g Sardine
Omega-3 - DHA 0.509g 0.089g Sardine
Omega-3 - EPA 0.473g 0.113g Sardine
Omega-3 - DPA 0g 0.079g Croaker
Monounsaturated Fat 3.869g 5.32g Croaker
Polyunsaturated fat 5.148g 2.917g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
41%
Croaker
Minerals Daily Need Coverage Score
94%
Sardine
50%
Croaker

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.948g)
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 is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 58mg)
Which food is cheaper?
Croaker
Croaker is cheaper (difference - $7)
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.