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Sardine vs. Bass — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Bass?

  • Sardine is richer in Vitamin B12, Calcium, Phosphorus, Iron, Vitamin B3, Copper, Vitamin B2, and Selenium, while Bass is higher in Vitamin B6.
  • Sardine's daily need coverage for Vitamin B12 is 189% higher.
  • Bass has 20 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Bass has 19mg.
  • Bass is lower in Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, bass, striped, cooked, dry heat types in this comparison.

Infographic

Sardine vs Bass 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.
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%
Bass
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +1910.5%
Contains more PotassiumPotassium +21%
Contains more IronIron +170.4%
Contains more CopperCopper +365%
Contains more ZincZinc +156.9%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +468.4%
Contains more SeleniumSelenium +12.6%
Contains more MagnesiumMagnesium +30.8%
Contains less SodiumSodium -71.3%

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%
Bass
3
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +513.5%
Contains more Vitamin B3Vitamin B3 +105%
Contains more Vitamin B12Vitamin B12 +102.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +107.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~104IU
~equal in Folate ~10µg

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
Bass
1
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +282.9%
Contains more OtherOther +369.6%
Contains more WaterWater +23.1%
~equal in Protein ~22.73g
~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
Bass
1
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated Fat +357.3%
Contains more Poly. FatPolyunsaturated fat +412.2%
Contains less Sat. FatSaturated Fat -57.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Bass Opinion
Calories 208kcal 124kcal Sardine
Protein 24.62g 22.73g Sardine
Fats 11.45g 2.99g Sardine
Cholesterol 142mg 103mg Bass
Vitamin D 193IU Sardine
Magnesium 39mg 51mg Bass
Calcium 382mg 19mg Sardine
Potassium 397mg 328mg Sardine
Iron 2.92mg 1.08mg Sardine
Copper 0.186mg 0.04mg Sardine
Zinc 1.31mg 0.51mg Sardine
Phosphorus 490mg 254mg Sardine
Sodium 307mg 88mg Bass
Vitamin A 108IU 104IU Sardine
Vitamin A RAE 32µg 31µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 4.8µg Sardine
Manganese 0.108mg 0.019mg Sardine
Selenium 52.7µg 46.8µg Sardine
Vitamin B1 0.08mg 0.115mg Bass
Vitamin B2 0.227mg 0.037mg Sardine
Vitamin B3 5.245mg 2.558mg Sardine
Vitamin B5 0.642mg 0.865mg Bass
Vitamin B6 0.167mg 0.346mg Bass
Vitamin B12 8.94µg 4.41µg Sardine
Vitamin K 2.6µg Sardine
Folate 10µg 10µg
Choline 75mg Sardine
Saturated Fat 1.528g 0.65g Bass
Monounsaturated Fat 3.869g 0.846g Sardine
Polyunsaturated fat 5.148g 1.005g Sardine
Tryptophan 0.276mg 0.255mg Sardine
Threonine 1.079mg 0.997mg Sardine
Isoleucine 1.134mg 1.047mg Sardine
Leucine 2.001mg 1.848mg Sardine
Lysine 2.26mg 2.088mg Sardine
Methionine 0.729mg 0.673mg Sardine
Phenylalanine 0.961mg 0.887mg Sardine
Valine 1.268mg 1.171mg Sardine
Histidine 0.725mg 0.669mg Sardine
Omega-3 - EPA 0.473g 0.217g Sardine
Omega-3 - DHA 0.509g 0.75g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Bass
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
60%
Bass
Minerals Daily Need Coverage Score
94%
Sardine
52%
Bass

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 is lower in Cholesterol?
Bass
Bass is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 219mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 0.878g)
Which food is cheaper?
Bass
Bass 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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.