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Sardine vs. Seatrout — In-Depth Nutrition Comparison

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Important differences between Sardine and Seatrout

  • Sardine has more Vitamin B12, Calcium, Iron, Phosphorus, Copper, Vitamin B3, and Selenium, however, Seatrout has more Vitamin B6.
  • Sardine's daily need coverage for Vitamin B12 is 228% more.
  • Sardine has 17 times more Calcium than Seatrout. Sardine has 382mg of Calcium, while Seatrout has 22mg.
  • Seatrout is lower in Sodium.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, seatrout, mixed species, cooked, dry heat.

Infographic

Sardine vs Seatrout 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.
Contains more Calcium +1636.4%
Contains more Iron +734.3%
Contains more Phosphorus +52.6%
Contains more Zinc +125.9%
Contains more Copper +389.5%
Contains more Manganese +468.4%
Contains more Selenium +12.6%
Contains more Potassium +10.1%
Contains less Sodium -75.9%
Equal in Magnesium - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 29% 138% 39% 10% 16% 13% 3% 256%
Contains more Calcium +1636.4%
Contains more Iron +734.3%
Contains more Phosphorus +52.6%
Contains more Zinc +125.9%
Contains more Copper +389.5%
Contains more Manganese +468.4%
Contains more Selenium +12.6%
Contains more Potassium +10.1%
Contains less Sodium -75.9%
Equal in Magnesium - 40

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.
:
Contains more Vitamin B1 +15.9%
Contains more Vitamin B3 +79.4%
Contains more Folate +66.7%
Contains more Vitamin B12 +158.4%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +176.6%
Equal in Vitamin A - 115
Equal in Vitamin B2 - 0.207
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 18% 48% 55% 52% 107% 5% 433% 0% 0%
Contains more Vitamin B1 +15.9%
Contains more Vitamin B3 +79.4%
Contains more Folate +66.7%
Contains more Vitamin B12 +158.4%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +176.6%
Equal in Vitamin A - 115
Equal in Vitamin B2 - 0.207

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.7%
Contains more Fats +147.3%
Contains more Other +116%
Contains more Water +20.6%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
21% 5% 72% 2%
Protein: 21.46 g
Fats: 4.63 g
Carbs: 0 g
Water: 71.91 g
Other: 2 g
Contains more Protein +14.7%
Contains more Fats +147.3%
Contains more Other +116%
Contains more Water +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +241.5%
Contains more Polyunsaturated fat +454.1%
Contains less Saturated Fat -15.4%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
39% 34% 28%
Saturated Fat: 1.293 g
Monounsaturated Fat: 1.133 g
Polyunsaturated fat: 0.929 g
Contains more Monounsaturated Fat +241.5%
Contains more Polyunsaturated fat +454.1%
Contains less Saturated Fat -15.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Seatrout Opinion
Protein 24.62g 21.46g Sardine
Fats 11.45g 4.63g Sardine
Calories 208kcal 133kcal Sardine
Calcium 382mg 22mg Sardine
Iron 2.92mg 0.35mg Sardine
Magnesium 39mg 40mg Seatrout
Phosphorus 490mg 321mg Sardine
Potassium 397mg 437mg Seatrout
Sodium 307mg 74mg Seatrout
Zinc 1.31mg 0.58mg Sardine
Copper 0.186mg 0.038mg Sardine
Manganese 0.108mg 0.019mg Sardine
Selenium 52.7µg 46.8µg Sardine
Vitamin A 108IU 115IU Seatrout
Vitamin A RAE 32µg 35µg Seatrout
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.069mg Sardine
Vitamin B2 0.227mg 0.207mg Sardine
Vitamin B3 5.245mg 2.923mg Sardine
Vitamin B5 0.642mg 0.865mg Seatrout
Vitamin B6 0.167mg 0.462mg Seatrout
Folate 10µg 6µg Sardine
Vitamin B12 8.94µg 3.46µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.24mg Sardine
Threonine 1.079mg 0.941mg Sardine
Isoleucine 1.134mg 0.989mg Sardine
Leucine 2.001mg 1.744mg Sardine
Lysine 2.26mg 1.971mg Sardine
Methionine 0.729mg 0.635mg Sardine
Phenylalanine 0.961mg 0.838mg Sardine
Valine 1.268mg 1.106mg Sardine
Histidine 0.725mg 0.632mg Sardine
Cholesterol 142mg 106mg Seatrout
Saturated Fat 1.528g 1.293g Seatrout
Omega-3 - DHA 0.509g 0.265g Sardine
Omega-3 - EPA 0.473g 0.211g Sardine
Omega-3 - DPA 0g 0.097g Seatrout
Monounsaturated Fat 3.869g 1.133g Sardine
Polyunsaturated fat 5.148g 0.929g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Seatrout
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
124%
Sardine
56%
Seatrout
Minerals Daily Need Coverage Score
94%
Sardine
52%
Seatrout

Comparison summary

Which food is lower in Sugar?
Seatrout
Seatrout is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seatrout
Seatrout contains less Sodium (difference - 233mg)
Which food is lower in Cholesterol?
Seatrout
Seatrout is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Seatrout
Seatrout is lower in Saturated Fat (difference - 0.235g)
Which food is cheaper?
Seatrout
Seatrout is cheaper (difference - $7)
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 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. Seatrout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174242/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.