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  6. Sardines vs. Pacific saury raw

Sardines vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between sardines and pacific saury raw

  • The amount of vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, vitamin D, copper, and vitamin B2 in sardines is higher than in pacific saury raw.
  • Sardines cover your daily vitamin B12 needs 289% more than pacific saury raw.
  • Pacific saury raw has 7 times less calcium than sardines. Sardines have 382mg of calcium, while pacific saury raw has 57mg.
  • Pacific saury raw 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

Sardines vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +570.2%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +430.9%
Contains more CopperCopper +264.7%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +122.7%
Contains more SeleniumSelenium +318.3%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +122.2%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +52.4%
Contains more Vitamin EVitamin E +920%
Contains more Vitamin DVitamin D +92%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +260.3%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin B12Vitamin B12 +347%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +15.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Sardines Pacific saury raw DV% diff.
Vitamin B12 8.94µg 2µg 289%
Selenium 52.7µg 12.6µg 73%
Phosphorus 490mg 220mg 39%
Cholesterol 142mg 39mg 34%
Calcium 382mg 57mg 33%
Polyunsaturated fat 5.148g 0.202g 33%
Iron 2.92mg 0.55mg 30%
Vitamin B3 5.245mg 2.3mg 18%
Fats 11.45g 0.69g 17%
Copper 0.186mg 0.051mg 15%
Vitamin B2 0.227mg 0.063mg 13%
Vitamin D 193IU 99IU 12%
Sodium 307mg 39mg 12%
Vitamin E 2.04mg 0.2mg 12%
Vitamin D 4.8µg 2.5µg 12%
Protein 24.62g 19.26g 11%
Monounsaturated fat 3.869g 0.157g 9%
Saturated fat 1.528g 0.118g 6%
Calories 208kcal 88kcal 6%
Manganese 0.108mg 0.24mg 6%
Zinc 1.31mg 0.67mg 6%
Vitamin B6 0.167mg 0.117mg 4%
Potassium 397mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B1 0.08mg 0.058mg 2%
Vitamin B5 0.642mg 0.75mg 2%
Vitamin K 2.6µg 0.1µg 2%
Choline 75mg 65mg 2%
Magnesium 39mg 31mg 2%
Vitamin A 32µg 21µg 1%
Folate 10µg 15µg 1%
Tryptophan 0.276mg 0.216mg 0%
Threonine 1.079mg 0.844mg 0%
Isoleucine 1.134mg 0.887mg 0%
Leucine 2.001mg 1.565mg 0%
Lysine 2.26mg 1.768mg 0%
Methionine 0.729mg 0.57mg 0%
Phenylalanine 0.961mg 0.752mg 0%
Valine 1.268mg 0.992mg 0%
Histidine 0.725mg 0.567mg 0%
Omega-3 - EPA 0.473g 0.033g N/A
Omega-3 - DHA 0.509g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +27.8%
Contains more FatsFats +1559.4%
Contains more OtherOther +282.3%
Contains more WaterWater +32.4%
~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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2364.3%
Contains more Poly. FatPolyunsaturated fat +2448.5%
Contains less Sat. FatSaturated fat -92.3%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Pacific saury raw - 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.