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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bass
Contains more Iron +170.4%
Contains more Calcium +1910.5%
Contains more Potassium +21%
Contains more Copper +365%
Contains more Zinc +156.9%
Contains more Phosphorus +92.9%
Contains more Magnesium +30.8%
Contains less Sodium -71.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 6% 29% 37% 14% 14% 109% 12%
Contains more Iron +170.4%
Contains more Calcium +1910.5%
Contains more Potassium +21%
Contains more Copper +365%
Contains more Zinc +156.9%
Contains more Phosphorus +92.9%
Contains more Magnesium +30.8%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Bass
Contains more Vitamin B2 +513.5%
Contains more Vitamin B3 +105%
Contains more Vitamin B12 +102.7%
Contains more Vitamin B1 +43.8%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +107.2%
Equal in Vitamin A - 104
Equal in Folate - 10
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 0% 0% 29% 9% 48% 52% 80% 552% 0% 8%
Contains more Vitamin B2 +513.5%
Contains more Vitamin B3 +105%
Contains more Vitamin B12 +102.7%
Contains more Vitamin B1 +43.8%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +107.2%
Equal in Vitamin A - 104
Equal in Folate - 10

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Sardine
65
Bass
Mineral Summary Score
79
Sardine
32
Bass

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 the food
Protein
148%
Sardine
136%
Bass
Carbohydrates
0%
Sardine
0%
Bass
Fats
53%
Sardine
14%
Bass

Comparison summary table

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

Which food is preferable in case of diets?

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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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 contains less Sugars?
Bass
Bass contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Bass Opinion
Calories 208 124 Sardine
Protein 24.62 22.73 Sardine
Fats 11.45 2.99 Sardine
Vitamin C 0 0
Carbs 0 0
Cholesterol 142 103 Bass
Vitamin D 193 Sardine
Iron 2.92 1.08 Sardine
Calcium 382 19 Sardine
Potassium 397 328 Sardine
Magnesium 39 51 Bass
Sugars 0 Bass
Fiber 0 0
Copper 0.186 0.04 Sardine
Zinc 1.31 0.51 Sardine
Starch
Phosphorus 490 254 Sardine
Sodium 307 88 Bass
Vitamin A 108 104 Sardine
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.115 Bass
Vitamin B2 0.227 0.037 Sardine
Vitamin B3 5.245 2.558 Sardine
Vitamin B5 0.642 0.865 Bass
Vitamin B6 0.167 0.346 Bass
Vitamin B12 8.94 4.41 Sardine
Vitamin K 2.6 Sardine
Folate 10 10
Trans Fat
Saturated Fat 1.528 0.65 Bass
Monounsaturated Fat 3.869 0.846 Sardine
Polyunsaturated fat 5.148 1.005 Sardine
Tryptophan 0.276 0.255 Sardine
Threonine 1.079 0.997 Sardine
Isoleucine 1.134 1.047 Sardine
Leucine 2.001 1.848 Sardine
Lysine 2.26 2.088 Sardine
Methionine 0.729 0.673 Sardine
Phenylalanine 0.961 0.887 Sardine
Valine 1.268 1.171 Sardine
Histidine 0.725 0.669 Sardine
Fructose

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 of 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. 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.