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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 for 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
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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" 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%
Perch
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +151.7%
Contains more PhosphorusPhosphorus +90.7%
Contains more SeleniumSelenium +227.3%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +733.3%
~equal in Magnesium ~38mg
~equal in Copper ~0.192mg
~equal in Zinc ~1.43mg

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
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Perch
2
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 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +176.1%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +306.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +35.5%
~equal in Vitamin B1 ~0.08mg

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
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +870.3%
Contains more OtherOther +508.5%
Contains more WaterWater +22.9%
~equal in Protein ~24.86g
~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
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Contains more Mono. FatMonounsaturated fat +1884.1%
Contains more Poly. FatPolyunsaturated fat +990.7%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Perch DV% diff.
Vitamin B12 8.94µg 2.2µg 281%
Selenium 52.7µg 16.1µg 67%
Manganese 0.108mg 0.9mg 34%
Phosphorus 490mg 257mg 33%
Polyunsaturated fat 5.148g 0.472g 31%
Calcium 382mg 102mg 28%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Iron 2.92mg 1.16mg 22%
Vitamin B3 5.245mg 1.9mg 21%
Fats 11.45g 1.18g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 307mg 79mg 10%
Monounsaturated fat 3.869g 0.195g 9%
Cholesterol 142mg 115mg 9%
Vitamin B2 0.227mg 0.12mg 8%
Saturated fat 1.528g 0.237g 6%
Vitamin B5 0.642mg 0.87mg 5%
Calories 208kcal 117kcal 5%
Vitamin A 32µg 10µg 2%
Vitamin B6 0.167mg 0.14mg 2%
Vitamin K 2.6µg 2%
Potassium 397mg 344mg 2%
Vitamin C 0mg 1.7mg 2%
Zinc 1.31mg 1.43mg 1%
Folate 10µg 6µg 1%
Copper 0.186mg 0.192mg 1%
Protein 24.62g 24.86g 0%
Magnesium 39mg 38mg 0%
Vitamin B1 0.08mg 0.08mg 0%
Tryptophan 0.276mg 0.278mg 0%
Threonine 1.079mg 1.09mg 0%
Isoleucine 1.134mg 1.145mg 0%
Leucine 2.001mg 2.02mg 0%
Lysine 2.26mg 2.283mg 0%
Methionine 0.729mg 0.736mg 0%
Phenylalanine 0.961mg 0.97mg 0%
Valine 1.268mg 1.281mg 0%
Histidine 0.725mg 0.732mg 0%
Omega-3 - EPA 0.473g 0.101g N/A
Omega-3 - DHA 0.509g 0.223g N/A
Omega-3 - DPA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Perch
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
119%
Sardine
35%
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 Cholesterol?
Perch
Perch is lower in Cholesterol (difference - 27mg)
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 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.