Sardines vs. Lobster — In-Depth Nutrition Comparison

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What are the main differences between sardines and lobster?

Sardines are richer in vitamin B12, phosphorus, iron, calcium, vitamin D* and vitamin B3, while lobster is higher in copper, selenium, zinc, and vitamin B5.
Sardines' daily need coverage for vitamin B12 is 313% higher.
Lobster has 193 times less vitamin D* than sardines. Sardines have 193 IU of vitamin D*, while lobster has 1 IU.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Crustaceans, lobster, northern, cooked, moist heat types in this comparison.

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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.

Sardines

Lobster

Contains more CalciumCalcium	+297.9%
Contains more PotassiumPotassium	+72.6%
Contains more IronIron	+906.9%
Contains more PhosphorusPhosphorus	+164.9%
Contains less SodiumSodium	-36.8%
Contains more ManganeseManganese	+66.2%

Contains more MagnesiumMagnesium	+10.3%
Contains more CopperCopper	+733.3%
Contains more ZincZinc	+209.2%
Contains more SeleniumSelenium	+38.7%

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.

Sardines

Lobster

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+3100%
Contains more Vitamin EVitamin E	+104%
Contains more Vitamin B1Vitamin B1	+247.8%
Contains more Vitamin B2Vitamin B2	+1235.3%
Contains more Vitamin B3Vitamin B3	+186.6%
Contains more Vitamin B6Vitamin B6	+40.3%
Contains more Vitamin B12Vitamin B12	+525.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B5Vitamin B5

+159.7%

~equal in Vitamin C ~0mg

~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	1.43µg	313%
Copper	0.186mg	1.55mg	152%
Phosphorus	490mg	185mg	44%
Selenium	52.7µg	73.1µg	37%
Iron	2.92mg	0.29mg	33%
Polyunsaturated fat	5.148g	0.34g	32%
Calcium	382mg	96mg	29%
Zinc	1.31mg	4.05mg	25%
Vitamin D*	193 IU	1 IU	24%
Vitamin D	4.8µg	0µg	24%
Vitamin B3	5.245mg	1.83mg	21%
Vitamin B5	0.642mg	1.667mg	21%
Fats	11.45g	0.86g	16%
Vitamin B2	0.227mg	0.017mg	16%
Protein	24.62g	19g	11%
Monounsaturated fat	3.869g	0.253g	9%
Sodium	307mg	486mg	8%
Vitamin E	2.04mg	1mg	7%
Calories	208kcal	89kcal	6%
Saturated fat	1.528g	0.208g	6%
Potassium	397mg	230mg	5%
Vitamin B1	0.08mg	0.023mg	5%
Vitamin B6	0.167mg	0.119mg	4%
Vitamin A	32µg	1µg	3%
Manganese	0.108mg	0.065mg	2%
Vitamin K	2.6µg	0µg	2%
Cholesterol	142mg	146mg	1%
Magnesium	39mg	43mg	1%
Choline	75mg	80.9mg	1%
Protein per 100 calories	12g	21g	N/A
Calories per 10 g protein	84kcal	47kcal	N/A
Weight per 100 calories	48g	112g	N/A
Unsaturated / Saturated Fat ratio	5.9	2.9	N/A
Folate	10µg	11µg	0%
Trans fat		0.013g	N/A
Tryptophan	0.276mg	0.248mg	0%
Threonine	1.079mg	0.753mg	0%
Isoleucine	1.134mg	0.832mg	0%
Leucine	2.001mg	1.376mg	0%
Lysine	2.26mg	1.426mg	0%
Methionine	0.729mg	0.475mg	0%
Phenylalanine	0.961mg	0.782mg	0%
Valine	1.268mg	0.852mg	0%
Histidine	0.725mg	0.475mg	0%
Omega-3 - EPA	0.473g	0.117g	N/A
Omega-3 - DHA	0.509g	0.078g	N/A
Omega-3 - ALA		0.05g	N/A
Omega-3 - DPA	0g	0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.006g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.006g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.033g	N/A