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Sardine vs. Pacific saury — In-Depth Nutrition Comparison

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Important differences between sardine and pacific saury

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, iron, and vitamin B3; however, pacific saury has more manganese and vitamin B1.
  • Sardine's daily need coverage for vitamin B12 is 276% more.
  • Sardine has 5 times more sodium than pacific saury. Sardine has 307mg of sodium, while pacific saury has 65mg.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, pike, walleye, cooked, dry heat.

Infographic

Sardine vs Pacific saury 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains more CalciumCalcium +170.9%
Contains more IronIron +74.9%
Contains more ZincZinc +65.8%
Contains more PhosphorusPhosphorus +82.2%
Contains more SeleniumSelenium +225.3%
Contains more PotassiumPotassium +25.7%
Contains more CopperCopper +22.6%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +850%
~equal in Magnesium ~38mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin B12Vitamin B12 +287%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +634%
Contains more OtherOther +904.7%
Contains more WaterWater +23.3%
~equal in Protein ~24.54g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated fat +926.3%
Contains more Poly. FatPolyunsaturated fat +798.4%
Contains less Sat. FatSaturated fat -79.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Pacific saury DV% diff.
Vitamin B12 8.94µg 2.31µg 276%
Selenium 52.7µg 16.2µg 66%
Manganese 0.108mg 1.026mg 40%
Phosphorus 490mg 269mg 32%
Polyunsaturated fat 5.148g 0.573g 31%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Calcium 382mg 141mg 24%
Vitamin B1 0.08mg 0.312mg 19%
Iron 2.92mg 1.67mg 16%
Vitamin B3 5.245mg 2.801mg 15%
Fats 11.45g 1.56g 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 307mg 65mg 11%
Cholesterol 142mg 110mg 11%
Monounsaturated fat 3.869g 0.377g 9%
Zinc 1.31mg 0.79mg 5%
Saturated fat 1.528g 0.319g 5%
Copper 0.186mg 0.228mg 5%
Calories 208kcal 119kcal 4%
Vitamin B5 0.642mg 0.865mg 4%
Potassium 397mg 499mg 3%
Vitamin B6 0.167mg 0.138mg 2%
Vitamin K 2.6µg 2%
Folate 10µg 17µg 2%
Vitamin B2 0.227mg 0.195mg 2%
Vitamin A 32µg 24µg 1%
Protein 24.62g 24.54g 0%
Magnesium 39mg 38mg 0%
Tryptophan 0.276mg 0.275mg 0%
Threonine 1.079mg 1.076mg 0%
Isoleucine 1.134mg 1.131mg 0%
Leucine 2.001mg 1.994mg 0%
Lysine 2.26mg 2.254mg 0%
Methionine 0.729mg 0.726mg 0%
Phenylalanine 0.961mg 0.958mg 0%
Valine 1.268mg 1.264mg 0%
Histidine 0.725mg 0.722mg 0%
Omega-3 - EPA 0.473g 0.11g N/A
Omega-3 - DHA 0.509g 0.288g N/A
Omega-3 - DPA 0g 0.049g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Pacific saury
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
119%
Sardine
44%
Pacific saury
Minerals Daily Need Coverage Score
94%
Sardine
62%
Pacific saury

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?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 242mg)
Which food is lower in Saturated fat?
Pacific saury
Pacific saury is lower in Saturated fat (difference - 1.209g)
Which food is cheaper?
Pacific saury
Pacific saury 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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.