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  6. Sardine vs. Perch

Sardine vs. Perch — In-Depth Nutrition Comparison

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How are Sardine and Perch different?

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin B3, and Vitamin B2, however, Perch is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Sardine is 281% higher.
  • Sardine contains 4 times more Sodium than Perch. While Sardine contains 307mg of Sodium, Perch contains only 79mg.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, perch, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Sardine vs Perch 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.
Sardine
Sardine
6
:
4
Perch
Perch
Contains more Calcium +274.5%
Contains more Iron +151.7%
Contains more Phosphorus +90.7%
Contains more Potassium +15.4%
Contains more Selenium +227.3%
Contains less Sodium -74.3%
Contains more Manganese +733.3%
Equal in Magnesium - 38
Equal in Zinc - 1.43
Equal in Copper - 0.192
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Calcium +274.5%
Contains more Iron +151.7%
Contains more Phosphorus +90.7%
Contains more Potassium +15.4%
Contains more Selenium +227.3%
Contains less Sodium -74.3%
Contains more Manganese +733.3%
Equal in Magnesium - 38
Equal in Zinc - 1.43
Equal in Copper - 0.192

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
9
:
2
Perch
Perch
Contains more Vitamin A +237.5%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +176.1%
Contains more Vitamin B6 +19.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +306.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.5%
Equal in Vitamin B1 - 0.08
Sardine
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%
Perch
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0%
Contains more Vitamin A +237.5%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +176.1%
Contains more Vitamin B6 +19.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +306.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.5%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
2
Perch
Perch
Contains more Fats +870.3%
Contains more Other +508.5%
Contains more Water +22.9%
Equal in Protein - 24.86
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Fats +870.3%
Contains more Other +508.5%
Contains more Water +22.9%
Equal in Protein - 24.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Perch
Perch
Contains more Monounsaturated Fat +1884.1%
Contains more Polyunsaturated fat +990.7%
Contains less Saturated Fat -84.5%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +1884.1%
Contains more Polyunsaturated fat +990.7%
Contains less Saturated Fat -84.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Perch Opinion
Protein 24.62g 24.86g Perch
Fats 11.45g 1.18g Sardine
Calories 208kcal 117kcal Sardine
Calcium 382mg 102mg Sardine
Iron 2.92mg 1.16mg Sardine
Magnesium 39mg 38mg Sardine
Phosphorus 490mg 257mg Sardine
Potassium 397mg 344mg Sardine
Sodium 307mg 79mg Perch
Zinc 1.31mg 1.43mg Perch
Copper 0.186mg 0.192mg Perch
Manganese 0.108mg 0.9mg Perch
Selenium 52.7µg 16.1µg Sardine
Vitamin A 108IU 32IU Sardine
Vitamin A RAE 32µg 10µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.227mg 0.12mg Sardine
Vitamin B3 5.245mg 1.9mg Sardine
Vitamin B5 0.642mg 0.87mg Perch
Vitamin B6 0.167mg 0.14mg Sardine
Folate 10µg 6µg Sardine
Vitamin B12 8.94µg 2.2µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.278mg Perch
Threonine 1.079mg 1.09mg Perch
Isoleucine 1.134mg 1.145mg Perch
Leucine 2.001mg 2.02mg Perch
Lysine 2.26mg 2.283mg Perch
Methionine 0.729mg 0.736mg Perch
Phenylalanine 0.961mg 0.97mg Perch
Valine 1.268mg 1.281mg Perch
Histidine 0.725mg 0.732mg Perch
Cholesterol 142mg 115mg Perch
Saturated Fat 1.528g 0.237g Perch
Omega-3 - DHA 0.509g 0.223g Sardine
Omega-3 - EPA 0.473g 0.101g Sardine
Omega-3 - DPA 0g 0.036g Perch
Monounsaturated Fat 3.869g 0.195g Sardine
Polyunsaturated fat 5.148g 0.472g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Perch
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
131%
Sardine
38%
Perch
Minerals Daily Need Coverage Score
94%
Sardine
56%
Perch

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 Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 228mg)
Which food is lower in Cholesterol?
Perch
Perch is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.291g)
Which food is cheaper?
Perch
Perch 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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.