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  6. Sardines vs. Liver

Sardines vs. Liver — In-Depth Nutrition Comparison

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How are sardines and liver different?

  • Sardines are higher in calcium; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, and folate.
  • Daily need coverage for vitamin B12 for liver is 405% higher.
  • Sardines contain 38 times more calcium than liver. While sardines contain 382mg of calcium, liver contains only 10mg.
  • Sardines have less cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Sardines vs Liver 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%
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +3720%
Contains more PotassiumPotassium +164.7%
Contains more PhosphorusPhosphorus +103.3%
Contains more IronIron +513.7%
Contains more CopperCopper +240.9%
Contains more ZincZinc +413%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +177.8%
Contains more SeleniumSelenium +28.1%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16790.6%
Contains more Vitamin B1Vitamin B1 +222.5%
Contains more Vitamin B2Vitamin B2 +867.4%
Contains more Vitamin B3Vitamin B3 +60.8%
Contains more Vitamin B5Vitamin B5 +643.6%
Contains more Vitamin B6Vitamin B6 +241.3%
Contains more Vitamin B12Vitamin B12 +108.8%
Contains more FolateFolate +1530%

All nutrients comparison - raw data values

Nutrient Sardines Liver DV% diff.
Vitamin A 32µg 5405µg 597%
Vitamin B12 8.94µg 18.67µg 405%
Iron 2.92mg 17.92mg 188%
Vitamin B2 0.227mg 2.196mg 151%
Vitamin B5 0.642mg 4.774mg 83%
Cholesterol 142mg 355mg 71%
Copper 0.186mg 0.634mg 50%
Zinc 1.31mg 6.72mg 49%
Folate 10µg 163µg 38%
Calcium 382mg 10mg 37%
Phosphorus 490mg 241mg 36%
Vitamin B6 0.167mg 0.57mg 31%
Polyunsaturated fat 5.148g 1.05g 27%
Selenium 52.7µg 67.5µg 27%
Vitamin C 0mg 23.6mg 26%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B3 5.245mg 8.435mg 20%
Vitamin B1 0.08mg 0.258mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Fats 11.45g 4.4g 11%
Sodium 307mg 49mg 11%
Manganese 0.108mg 0.3mg 8%
Monounsaturated fat 3.869g 0.63g 8%
Potassium 397mg 150mg 7%
Magnesium 39mg 14mg 6%
Protein 24.62g 26.02g 3%
Calories 208kcal 165kcal 2%
Vitamin K 2.6µg 2%
Saturated fat 1.528g 1.41g 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Tryptophan 0.276mg 0.366mg 0%
Threonine 1.079mg 1.107mg 0%
Isoleucine 1.134mg 1.32mg 0%
Leucine 2.001mg 2.319mg 0%
Lysine 2.26mg 2.007mg 0%
Methionine 0.729mg 0.645mg 0%
Phenylalanine 0.961mg 1.274mg 0%
Valine 1.268mg 1.607mg 0%
Histidine 0.725mg 0.708mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +160.2%
Contains more OtherOther +188%
Contains more CarbsCarbs +∞%
~equal in Protein ~26.02g
~equal in Water ~64.32g

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
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +514.1%
Contains more Poly. FatPolyunsaturated fat +390.3%
~equal in Saturated fat ~1.41g

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.