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  6. Sardines vs. Sablefish

Sardines vs. Sablefish — In-Depth Nutrition Comparison

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What are the main differences between sardines and sablefish?

  • Sardines are richer in vitamin B12, phosphorus, calcium, copper, iron, and selenium, while sablefish is higher in vitamin B6.
  • Sardines' daily need coverage for vitamin B12 is 313% higher.
  • Sablefish has 8 times less calcium than sardines. Sardines have 382mg of calcium, while sablefish has 45mg.
  • Sablefish is lower in sodium.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, sablefish, cooked, dry heat types in this comparison.

Infographic

Sardines vs Sablefish 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CalciumCalcium +748.9%
Contains more IronIron +78%
Contains more CopperCopper +564.3%
Contains more ZincZinc +219.5%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +468.4%
Contains more SeleniumSelenium +12.6%
Contains more MagnesiumMagnesium +82.1%
Contains more PotassiumPotassium +15.6%
Contains less SodiumSodium -76.5%

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%
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% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B12Vitamin B12 +520.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +218.8%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.128mg

All nutrients comparison - raw data values

Nutrient Sardines Sablefish DV% diff.
Vitamin B12 8.94µg 1.44µg 313%
Phosphorus 490mg 215mg 39%
Calcium 382mg 45mg 34%
Cholesterol 142mg 63mg 26%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Copper 0.186mg 0.028mg 18%
Polyunsaturated fat 5.148g 2.618g 17%
Monounsaturated fat 3.869g 10.328g 16%
Iron 2.92mg 1.64mg 16%
Protein 24.62g 17.19g 15%
Vitamin B6 0.167mg 0.346mg 14%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Fats 11.45g 19.62g 13%
Saturated fat 1.528g 4.099g 12%
Selenium 52.7µg 46.8µg 11%
Sodium 307mg 72mg 10%
Vitamin B2 0.227mg 0.115mg 9%
Vitamin A 32µg 102µg 8%
Zinc 1.31mg 0.41mg 8%
Magnesium 39mg 71mg 8%
Vitamin B1 0.08mg 0.122mg 4%
Manganese 0.108mg 0.019mg 4%
Vitamin B5 0.642mg 0.865mg 4%
Calories 208kcal 250kcal 2%
Folate 10µg 17µg 2%
Vitamin K 2.6µg 2%
Potassium 397mg 459mg 2%
Vitamin B3 5.245mg 5.128mg 1%
Tryptophan 0.276mg 0.193mg 0%
Threonine 1.079mg 0.754mg 0%
Isoleucine 1.134mg 0.792mg 0%
Leucine 2.001mg 1.397mg 0%
Lysine 2.26mg 1.579mg 0%
Methionine 0.729mg 0.509mg 0%
Phenylalanine 0.961mg 0.671mg 0%
Valine 1.268mg 0.886mg 0%
Histidine 0.725mg 0.506mg 0%
Omega-3 - EPA 0.473g 0.867g N/A
Omega-3 - DHA 0.509g 0.92g N/A
Omega-3 - DPA 0g 0.216g 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
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +43.2%
Contains more OtherOther +1170.6%
Contains more FatsFats +71.4%
~equal in Carbs ~0g
~equal in Water ~62.85g

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
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains more Mono. FatMonounsaturated fat +166.9%

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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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.