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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 Calcium +570.2%
Contains more Iron +430.9%
Contains more Magnesium +25.8%
Contains more Phosphorus +122.7%
Contains more Potassium +53.3%
Contains more Zinc +95.5%
Contains more Copper +264.7%
Contains less Sodium -87.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Calcium +570.2%
Contains more Iron +430.9%
Contains more Magnesium +25.8%
Contains more Phosphorus +122.7%
Contains more Potassium +53.3%
Contains more Zinc +95.5%
Contains more Copper +264.7%
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 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 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
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%

Comparison summary table

Pay attention to 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Sardine Pacific saury Opinion
Net carbs 0g 0g
Protein 24.62g 19.26g Sardine
Fats 11.45g 0.69g Sardine
Carbs 0g 0g
Calories 208kcal 88kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 382mg 57mg Sardine
Iron 2.92mg 0.55mg Sardine
Magnesium 39mg 31mg Sardine
Phosphorus 490mg 220mg Sardine
Potassium 397mg 259mg Sardine
Sodium 307mg 39mg Pacific saury
Zinc 1.31mg 0.67mg Sardine
Copper 0.186mg 0.051mg Sardine
Vitamin A 108IU 70IU Sardine
Vitamin E 2.04mg 0.2mg Sardine
Vitamin D 193IU 99IU Sardine
Vitamin D 4.8µg 2.5µg Sardine
Vitamin C 0mg 3.8mg Pacific saury
Vitamin B1 0.08mg 0.058mg Sardine
Vitamin B2 0.227mg 0.063mg Sardine
Vitamin B3 5.245mg 2.3mg Sardine
Vitamin B5 0.642mg 0.75mg Pacific saury
Vitamin B6 0.167mg 0.117mg Sardine
Folate 10µg 15µg Pacific saury
Vitamin B12 8.94µg 2µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.216mg Sardine
Threonine 1.079mg 0.844mg Sardine
Isoleucine 1.134mg 0.887mg Sardine
Leucine 2.001mg 1.565mg Sardine
Lysine 2.26mg 1.768mg Sardine
Methionine 0.729mg 0.57mg Sardine
Phenylalanine 0.961mg 0.752mg Sardine
Valine 1.268mg 0.992mg Sardine
Histidine 0.725mg 0.567mg Sardine
Cholesterol 142mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 1.528g 0.118g Pacific saury
Monounsaturated Fat 3.869g 0.157g Sardine
Polyunsaturated fat 5.148g 0.202g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
148%
Sardine
116%
Pacific saury
Carbohydrates
0%
Sardine
0%
Pacific saury
Fats
53%
Sardine
3%
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 contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 268mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 103mg)
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 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

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 to 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.