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Sardine vs Pacific saury - In-Depth Nutrition Comparison

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Significant differences between Sardine and Pacific saury

  • The amount of Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin B3, Vitamin D, Copper and Vitamin B2 in Sardine is higher than in Pacific saury.
  • Sardine covers your daily Vitamin B12 needs 289% more than Pacific saury.
  • Pacific saury has 7 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Pacific saury has 57mg.
  • Pacific saury contains less Cholesterol.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, pike, northern, raw.

Infographic

Sardine vs Pacific saury 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +430.9%
Contains more Calcium +570.2%
Contains more Potassium +53.3%
Contains more Magnesium +25.8%
Contains more Copper +264.7%
Contains more Zinc +95.5%
Contains more Phosphorus +122.7%
Contains less Sodium -87.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 18% 23% 23% 17% 19% 95% 6%
Contains more Iron +430.9%
Contains more Calcium +570.2%
Contains more Potassium +53.3%
Contains more Magnesium +25.8%
Contains more Copper +264.7%
Contains more Zinc +95.5%
Contains more Phosphorus +122.7%
Contains less Sodium -87.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +54.3%
Contains more Vitamin E +920%
Contains more Vitamin D +92%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B3 +128%
Contains more Vitamin B6 +42.7%
Contains more Vitamin B12 +347%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.8%
Contains more Folate +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 5% 4% 75% 15% 15% 44% 45% 27% 251% 1% 12%
Contains more Vitamin A +54.3%
Contains more Vitamin E +920%
Contains more Vitamin D +92%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B3 +128%
Contains more Vitamin B6 +42.7%
Contains more Vitamin B12 +347%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.8%
Contains more Folate +50%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Sardine
42
Pacific saury
Mineral Summary Score
79
Sardine
27
Pacific saury

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
116%
Pacific saury
Carbohydrates
0%
Sardine
0%
Pacific saury
Fats
53%
Sardine
3%
Pacific saury

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Pacific saury
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

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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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 - 103mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.41g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Pacific saury Opinion
Calories 208 88 Sardine
Protein 24.62 19.26 Sardine
Fats 11.45 0.69 Sardine
Vitamin C 0 3.8 Pacific saury
Carbs 0 0
Cholesterol 142 39 Pacific saury
Vitamin D 193 99 Sardine
Iron 2.92 0.55 Sardine
Calcium 382 57 Sardine
Potassium 397 259 Sardine
Magnesium 39 31 Sardine
Sugars 0 0
Fiber 0 0
Copper 0.186 0.051 Sardine
Zinc 1.31 0.67 Sardine
Starch
Phosphorus 490 220 Sardine
Sodium 307 39 Pacific saury
Vitamin A 108 70 Sardine
Vitamin E 2.04 0.2 Sardine
Vitamin D 4.8 2.5 Sardine
Vitamin B1 0.08 0.058 Sardine
Vitamin B2 0.227 0.063 Sardine
Vitamin B3 5.245 2.3 Sardine
Vitamin B5 0.642 0.75 Pacific saury
Vitamin B6 0.167 0.117 Sardine
Vitamin B12 8.94 2 Sardine
Vitamin K 2.6 0.1 Sardine
Folate 10 15 Pacific saury
Trans Fat
Saturated Fat 1.528 0.118 Pacific saury
Monounsaturated Fat 3.869 0.157 Sardine
Polyunsaturated fat 5.148 0.202 Sardine
Tryptophan 0.276 0.216 Sardine
Threonine 1.079 0.844 Sardine
Isoleucine 1.134 0.887 Sardine
Leucine 2.001 1.565 Sardine
Lysine 2.26 1.768 Sardine
Methionine 0.729 0.57 Sardine
Phenylalanine 0.961 0.752 Sardine
Valine 1.268 0.992 Sardine
Histidine 0.725 0.567 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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/173680/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.