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  6. Sardine vs. Pacific saury raw

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

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Significant differences between sardine and pacific saury raw

  • 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 raw.
  • Sardine covers your daily vitamin B12 needs 289% more than pacific saury raw.
  • Pacific saury raw has 7 times less Calcium than sardine. Sardine has 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

Sardine 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.
Sardine
Sardine
10
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% 6.5% 41% 144% 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% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +54.3%
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%

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%

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 raw
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 Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Pacific saury raw Opinion
Calories 208kcal 88kcal Sardine
Protein 24.62g 19.26g Sardine
Fats 11.45g 0.69g Sardine
Vitamin C 0mg 3.8mg Pacific saury raw
Cholesterol 142mg 39mg Pacific saury raw
Vitamin D 193IU 99IU Sardine
Magnesium 39mg 31mg Sardine
Calcium 382mg 57mg Sardine
Potassium 397mg 259mg Sardine
Iron 2.92mg 0.55mg Sardine
Copper 0.186mg 0.051mg Sardine
Zinc 1.31mg 0.67mg Sardine
Phosphorus 490mg 220mg Sardine
Sodium 307mg 39mg Pacific saury raw
Vitamin A 108IU 70IU Sardine
Vitamin A 32µg 21µg Sardine
Vitamin E 2.04mg 0.2mg Sardine
Vitamin D 4.8µg 2.5µg Sardine
Manganese 0.108mg 0.24mg Pacific saury raw
Selenium 52.7µg 12.6µg Sardine
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 raw
Vitamin B6 0.167mg 0.117mg Sardine
Vitamin B12 8.94µg 2µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Folate 10µg 15µg Pacific saury raw
Choline 75mg 65mg Sardine
Saturated Fat 1.528g 0.118g Pacific saury raw
Monounsaturated Fat 3.869g 0.157g Sardine
Polyunsaturated fat 5.148g 0.202g 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
Omega-3 - EPA 0.473g 0.033g Sardine
Omega-3 - DHA 0.509g 0.074g Sardine
Omega-3 - DPA 0g 0.014g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
41%
Pacific saury raw
Minerals Daily Need Coverage Score
94%
Sardine
32%
Pacific saury raw

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 raw
Pacific saury raw is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 1.41g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw 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

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 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.