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Sardine vs. Monkfish — In-Depth Nutrition Comparison

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Differences between Sardine and Monkfish

  • Monkfish contains less Vitamin B12, Calcium, Phosphorus, Iron, Vitamin B3, Copper, Vitamin B2, and Selenium than Sardine.
  • Sardine's daily need coverage for Vitamin B12 is 329% higher.
  • Monkfish contains 38 times less Calcium than Sardine. Sardine contains 382mg of Calcium, while Monkfish contains 10mg.
  • The amount of Sodium in Monkfish is lower.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, monkfish, cooked, dry heat.

Infographic

Sardine vs Monkfish 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.
Contains more Calcium +3720%
Contains more Iron +612.2%
Contains more Magnesium +44.4%
Contains more Phosphorus +91.4%
Contains more Zinc +147.2%
Contains more Copper +416.7%
Contains more Manganese +248.4%
Contains more Selenium +12.6%
Contains more Potassium +29.2%
Contains less Sodium -92.5%
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 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Contains more Calcium +3720%
Contains more Iron +612.2%
Contains more Magnesium +44.4%
Contains more Phosphorus +91.4%
Contains more Zinc +147.2%
Contains more Copper +416.7%
Contains more Manganese +248.4%
Contains more Selenium +12.6%
Contains more Potassium +29.2%
Contains less Sodium -92.5%

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 +134.8%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B2 +211%
Contains more Vitamin B3 +105%
Contains more Vitamin B5 +271.1%
Contains more Folate +25%
Contains more Vitamin B12 +759.6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +65.9%
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% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Contains more Vitamin A +134.8%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B2 +211%
Contains more Vitamin B3 +105%
Contains more Vitamin B5 +271.1%
Contains more Folate +25%
Contains more Vitamin B12 +759.6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +65.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.7%
Contains more Fats +487.2%
Contains more Other +340.8%
Contains more Water +31.7%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Contains more Protein +32.7%
Contains more Fats +487.2%
Contains more Other +340.8%
Contains more Water +31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Monkfish Opinion
Protein 24.62g 18.56g Sardine
Fats 11.45g 1.95g Sardine
Calories 208kcal 97kcal Sardine
Calcium 382mg 10mg Sardine
Iron 2.92mg 0.41mg Sardine
Magnesium 39mg 27mg Sardine
Phosphorus 490mg 256mg Sardine
Potassium 397mg 513mg Monkfish
Sodium 307mg 23mg Monkfish
Zinc 1.31mg 0.53mg Sardine
Copper 0.186mg 0.036mg Sardine
Manganese 0.108mg 0.031mg Sardine
Selenium 52.7µg 46.8µg Sardine
Vitamin A 108IU 46IU Sardine
Vitamin A RAE 32µg 14µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 1mg Monkfish
Vitamin B1 0.08mg 0.029mg Sardine
Vitamin B2 0.227mg 0.073mg Sardine
Vitamin B3 5.245mg 2.558mg Sardine
Vitamin B5 0.642mg 0.173mg Sardine
Vitamin B6 0.167mg 0.277mg Monkfish
Folate 10µg 8µg Sardine
Vitamin B12 8.94µg 1.04µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.208mg Sardine
Threonine 1.079mg 0.814mg Sardine
Isoleucine 1.134mg 0.855mg Sardine
Leucine 2.001mg 1.509mg Sardine
Lysine 2.26mg 1.705mg Sardine
Methionine 0.729mg 0.549mg Sardine
Phenylalanine 0.961mg 0.725mg Sardine
Valine 1.268mg 0.956mg Sardine
Histidine 0.725mg 0.547mg Sardine
Cholesterol 142mg 32mg Monkfish
Saturated Fat 1.528g Monkfish
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g Sardine
Polyunsaturated fat 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Monkfish
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
22%
Monkfish
Minerals Daily Need Coverage Score
94%
Sardine
48%
Monkfish

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 Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 284mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 110mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 1.528g)
Which food is cheaper?
Monkfish
Monkfish 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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.