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  6. Sardine vs. Rockfish

Sardine vs. Rockfish — In-Depth Nutrition Comparison

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How are Sardine and Rockfish different?

  • Sardine is higher in Vitamin B12, Calcium, Phosphorus, Iron, Copper, Vitamin B3, and Vitamin E , however, Rockfish is richer in Selenium.
  • Daily need coverage for Vitamin B12 from Sardine is 306% higher.
  • Sardine contains 22 times more Calcium than Rockfish. While Sardine contains 382mg of Calcium, Rockfish contains only 17mg.
  • Rockfish has less Sodium.

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

Infographic

Sardine vs Rockfish 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
7
:
3
Rockfish
Rockfish
Contains more Calcium +2147.1%
Contains more Iron +711.1%
Contains more Magnesium +18.2%
Contains more Phosphorus +97.6%
Contains more Zinc +204.7%
Contains more Copper +353.7%
Contains more Manganese +730.8%
Contains more Potassium +17.6%
Contains less Sodium -71%
Contains more Selenium +44.6%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +2147.1%
Contains more Iron +711.1%
Contains more Magnesium +18.2%
Contains more Phosphorus +97.6%
Contains more Zinc +204.7%
Contains more Copper +353.7%
Contains more Manganese +730.8%
Contains more Potassium +17.6%
Contains less Sodium -71%
Contains more Selenium +44.6%

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
:
1
Rockfish
Rockfish
Contains more Vitamin A +575%
Contains more Vitamin E +363.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B3 +81%
Contains more Vitamin B5 +58.9%
Contains more Vitamin B12 +462.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +44.3%
Equal in Vitamin D - 4.6
Equal in Vitamin B2 - 0.226
Equal in Folate - 10
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%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Vitamin A +575%
Contains more Vitamin E +363.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B3 +81%
Contains more Vitamin B5 +58.9%
Contains more Vitamin B12 +462.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +44.3%
Equal in Vitamin D - 4.6
Equal in Vitamin B2 - 0.226
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
1
Rockfish
Rockfish
Contains more Protein +10.8%
Contains more Fats +606.8%
Contains more Other +191.9%
Contains more Water +25.3%
Equal in Protein - 22.23
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Protein +10.8%
Contains more Fats +606.8%
Contains more Other +191.9%
Contains more Water +25.3%
Equal in Protein - 22.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +730.3%
Contains more Polyunsaturated fat +961.4%
Contains less Saturated Fat -72.5%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +730.3%
Contains more Polyunsaturated fat +961.4%
Contains less Saturated Fat -72.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Rockfish
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol 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 Rockfish Opinion
Protein 24.62g 22.23g Sardine
Fats 11.45g 1.62g Sardine
Calories 208kcal 109kcal Sardine
Calcium 382mg 17mg Sardine
Iron 2.92mg 0.36mg Sardine
Magnesium 39mg 33mg Sardine
Phosphorus 490mg 248mg Sardine
Potassium 397mg 467mg Rockfish
Sodium 307mg 89mg Rockfish
Zinc 1.31mg 0.43mg Sardine
Copper 0.186mg 0.041mg Sardine
Manganese 0.108mg 0.013mg Sardine
Selenium 52.7µg 76.2µg Rockfish
Vitamin A 108IU 16IU Sardine
Vitamin A RAE 32µg 5µg Sardine
Vitamin E 2.04mg 0.44mg Sardine
Vitamin D 193IU 183IU Sardine
Vitamin D 4.8µg 4.6µg Sardine
Vitamin B1 0.08mg 0.027mg Sardine
Vitamin B2 0.227mg 0.226mg Sardine
Vitamin B3 5.245mg 2.897mg Sardine
Vitamin B5 0.642mg 0.404mg Sardine
Vitamin B6 0.167mg 0.241mg Rockfish
Folate 10µg 10µg
Vitamin B12 8.94µg 1.59µg Sardine
Vitamin K 2.6µg 0µg Sardine
Tryptophan 0.276mg 0.296mg Rockfish
Threonine 1.079mg 1.014mg Sardine
Isoleucine 1.134mg 1.06mg Sardine
Leucine 2.001mg 1.835mg Sardine
Lysine 2.26mg 2.188mg Sardine
Methionine 0.729mg 0.707mg Sardine
Phenylalanine 0.961mg 0.935mg Sardine
Valine 1.268mg 1.106mg Sardine
Histidine 0.725mg 0.502mg Sardine
Cholesterol 142mg 61mg Rockfish
Trans Fat 0.025g Sardine
Saturated Fat 1.528g 0.42g Rockfish
Omega-3 - DHA 0.509g 0.238g Sardine
Omega-3 - EPA 0.473g 0.107g Sardine
Omega-3 - DPA 0g 0.027g Rockfish
Monounsaturated Fat 3.869g 0.466g Sardine
Polyunsaturated fat 5.148g 0.485g Sardine
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Rockfish
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
46%
Rockfish
Minerals Daily Need Coverage Score
94%
Sardine
64%
Rockfish

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 contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 218mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 81mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.108g)
Which food is cheaper?
Rockfish
Rockfish 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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.