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Sardine vs. Halibut raw — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Halibut raw?

  • Sardine is richer in Vitamin B12, Phosphorus, Calcium, Selenium, Iron, Vitamin B3, and Copper, while Halibut raw is higher in Vitamin D, and Vitamin B6.
  • Sardine's daily need coverage for Vitamin B12 is 331% higher.
  • Halibut raw has 127 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Halibut raw has 3mg.
  • Halibut raw is lower in Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, halibut, Greenland, raw types in this comparison.

Infographic

Sardine vs Halibut raw 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.
Contains more Calcium +12633.3%
Contains more Iron +342.4%
Contains more Magnesium +50%
Contains more Phosphorus +198.8%
Contains more Potassium +48.1%
Contains more Zinc +227.5%
Contains more Copper +520%
Contains more Manganese +800%
Contains more Selenium +44.4%
Contains less Sodium -73.9%
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 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +12633.3%
Contains more Iron +342.4%
Contains more Magnesium +50%
Contains more Phosphorus +198.8%
Contains more Potassium +48.1%
Contains more Zinc +227.5%
Contains more Copper +520%
Contains more Manganese +800%
Contains more Selenium +44.4%
Contains less Sodium -73.9%

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 +129.8%
Contains more Vitamin E +179.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B5 +156.8%
Contains more Folate +900%
Contains more Vitamin B12 +794%
Contains more Vitamin K +2500%
Contains more Vitamin D +470.8%
Contains more Vitamin B6 +151.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +129.8%
Contains more Vitamin E +179.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B5 +156.8%
Contains more Folate +900%
Contains more Vitamin B12 +794%
Contains more Vitamin K +2500%
Contains more Vitamin D +470.8%
Contains more Vitamin B6 +151.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.3%
Contains more Other +184.2%
Contains more Fats +20.9%
Contains more Water +17.9%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +71.3%
Contains more Other +184.2%
Contains more Fats +20.9%
Contains more Water +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.8%
Contains more Polyunsaturated fat +276.6%
Contains more Monounsaturated Fat +116.5%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -36.8%
Contains more Polyunsaturated fat +276.6%
Contains more Monounsaturated Fat +116.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Halibut raw Opinion
Protein 24.62g 14.37g Sardine
Fats 11.45g 13.84g Halibut raw
Calories 208kcal 186kcal Sardine
Calcium 382mg 3mg Sardine
Iron 2.92mg 0.66mg Sardine
Magnesium 39mg 26mg Sardine
Phosphorus 490mg 164mg Sardine
Potassium 397mg 268mg Sardine
Sodium 307mg 80mg Halibut raw
Zinc 1.31mg 0.4mg Sardine
Copper 0.186mg 0.03mg Sardine
Manganese 0.108mg 0.012mg Sardine
Selenium 52.7µg 36.5µg Sardine
Vitamin A 108IU 47IU Sardine
Vitamin A RAE 32µg 14µg Sardine
Vitamin E 2.04mg 0.73mg Sardine
Vitamin D 193IU 1097IU Halibut raw
Vitamin D 4.8µg 27.4µg Halibut raw
Vitamin B1 0.08mg 0.06mg Sardine
Vitamin B2 0.227mg 0.08mg Sardine
Vitamin B3 5.245mg 1.5mg Sardine
Vitamin B5 0.642mg 0.25mg Sardine
Vitamin B6 0.167mg 0.42mg Halibut raw
Folate 10µg 1µg Sardine
Vitamin B12 8.94µg 1µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.161mg Sardine
Threonine 1.079mg 0.63mg Sardine
Isoleucine 1.134mg 0.662mg Sardine
Leucine 2.001mg 1.168mg Sardine
Lysine 2.26mg 1.32mg Sardine
Methionine 0.729mg 0.425mg Sardine
Phenylalanine 0.961mg 0.561mg Sardine
Valine 1.268mg 0.74mg Sardine
Histidine 0.725mg 0.423mg Sardine
Cholesterol 142mg 46mg Halibut raw
Saturated Fat 1.528g 2.419g Sardine
Omega-3 - DHA 0.509g 0.393g Sardine
Omega-3 - EPA 0.473g 0.526g Halibut raw
Omega-3 - DPA 0g 0.089g Halibut raw
Monounsaturated Fat 3.869g 8.378g Halibut raw
Polyunsaturated fat 5.148g 1.367g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Halibut raw
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
95%
Halibut raw
Minerals Daily Need Coverage Score
94%
Sardine
37%
Halibut raw

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.891g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 227mg)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 96mg)
Which food is cheaper?
Halibut raw
Halibut raw is cheaper (difference - $2)
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.