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Sardine vs. Flatfish — In-Depth Nutrition Comparison

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What are the differences between Sardine and Flatfish?

  • The amount of Vitamin B12, Selenium, Calcium, Iron, Phosphorus, Vitamin B3, Copper, Vitamin B2, and Vitamin D in Sardine is higher than in Flatfish.
  • Sardine's daily need coverage for Vitamin B12 is 318% more.
  • Flatfish contains 15 times less Calcium than Sardine. Sardine contains 382mg of Calcium, while Flatfish contains 25mg.
  • Flatfish has less Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.

Infographic

Sardine vs Flatfish 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.
Sardine
10
:
Contains more Calcium +1428%
Contains more Iron +1169.6%
Contains more Magnesium +77.3%
Contains more Phosphorus +58.6%
Contains more Potassium +101.5%
Contains less Sodium -15.4%
Contains more Zinc +235.9%
Contains more Copper +708.7%
Contains more Manganese +535.3%
Contains more Selenium +61.7%
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 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +1428%
Contains more Iron +1169.6%
Contains more Magnesium +77.3%
Contains more Phosphorus +58.6%
Contains more Potassium +101.5%
Contains less Sodium -15.4%
Contains more Zinc +235.9%
Contains more Copper +708.7%
Contains more Manganese +535.3%
Contains more Selenium +61.7%

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
11
:
Contains more Vitamin A +191.9%
Contains more Vitamin E +164.9%
Contains more Vitamin D +37.1%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +808%
Contains more Vitamin B3 +310.4%
Contains more Vitamin B5 +182.8%
Contains more Vitamin B6 +45.2%
Contains more Folate +66.7%
Contains more Vitamin B12 +582.4%
Contains more Vitamin K +2500%
Equal in Choline - 79.9
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 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Contains more Vitamin A +191.9%
Contains more Vitamin E +164.9%
Contains more Vitamin D +37.1%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +808%
Contains more Vitamin B3 +310.4%
Contains more Vitamin B5 +182.8%
Contains more Vitamin B6 +45.2%
Contains more Folate +66.7%
Contains more Vitamin B12 +582.4%
Contains more Vitamin K +2500%
Equal in Choline - 79.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.5%
Contains more Fats +383.1%
Contains more Other +237.5%
Contains more Water +36.1%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +61.5%
Contains more Fats +383.1%
Contains more Other +237.5%
Contains more Water +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +488.9%
Contains more Polyunsaturated fat +1021.6%
Contains less Saturated Fat -64.5%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +488.9%
Contains more Polyunsaturated fat +1021.6%
Contains less Saturated Fat -64.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Flatfish
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins 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 Flatfish Opinion
Protein 24.62g 15.24g Sardine
Fats 11.45g 2.37g Sardine
Calories 208kcal 86kcal Sardine
Calcium 382mg 25mg Sardine
Iron 2.92mg 0.23mg Sardine
Magnesium 39mg 22mg Sardine
Phosphorus 490mg 309mg Sardine
Potassium 397mg 197mg Sardine
Sodium 307mg 363mg Sardine
Zinc 1.31mg 0.39mg Sardine
Copper 0.186mg 0.023mg Sardine
Manganese 0.108mg 0.017mg Sardine
Selenium 52.7µg 32.6µg Sardine
Vitamin A 108IU 37IU Sardine
Vitamin A RAE 32µg 12µg Sardine
Vitamin E 2.04mg 0.77mg Sardine
Vitamin D 193IU 139IU Sardine
Vitamin D 4.8µg 3.5µg Sardine
Vitamin B1 0.08mg 0.026mg Sardine
Vitamin B2 0.227mg 0.025mg Sardine
Vitamin B3 5.245mg 1.278mg Sardine
Vitamin B5 0.642mg 0.227mg Sardine
Vitamin B6 0.167mg 0.115mg Sardine
Folate 10µg 6µg Sardine
Vitamin B12 8.94µg 1.31µg Sardine
Choline 75mg 79.9mg Flatfish
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.197mg Sardine
Threonine 1.079mg 0.719mg Sardine
Isoleucine 1.134mg 0.754mg Sardine
Leucine 2.001mg 1.335mg Sardine
Lysine 2.26mg 1.561mg Sardine
Methionine 0.729mg 0.56mg Sardine
Phenylalanine 0.961mg 0.624mg Sardine
Valine 1.268mg 0.8mg Sardine
Histidine 0.725mg 0.374mg Sardine
Cholesterol 142mg 56mg Flatfish
Trans Fat 0.014g Sardine
Saturated Fat 1.528g 0.542g Flatfish
Omega-3 - DHA 0.509g 0.132g Sardine
Omega-3 - EPA 0.473g 0.168g Sardine
Omega-3 - DPA 0g 0.034g Flatfish
Monounsaturated Fat 3.869g 0.657g Sardine
Polyunsaturated fat 5.148g 0.459g Sardine
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Flatfish
Low Fats diet ok
Low Carbs diet Equal
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
32%
Flatfish
Minerals Daily Need Coverage Score
94%
Sardine
43%
Flatfish

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 56mg)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.986g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.