Sardines vs. Squid — In-Depth Nutrition Comparison
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What are the differences between sardines and squid?
- Sardines are higher in vitamin B12, calcium, and vitamin B3; however, squid is richer in vitamin B2, iron, copper, selenium, and zinc.
- Sardines' daily need coverage for vitamin B12 is 148% more.
- Squid contains 2 times less vitamin B3 than sardines. Sardines contain 5.245mg of vitamin B3, while squid contains 2.189mg.
- Sardines have less cholesterol.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.
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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.
| Contains more CalciumCalcium | +112.2% |
| Contains less SodiumSodium | -58.7% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +60.5% |
| Contains more IronIron | +271.2% |
| Contains more CopperCopper | +436.6% |
| Contains more ZincZinc | +164.1% |
| Contains more PhosphorusPhosphorus | +18.4% |
| Contains more ManganeseManganese | +93.5% |
| Contains more SeleniumSelenium | +70% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +370.6% |
| Contains more Vitamin B3Vitamin B3 | +139.6% |
| Contains more Vitamin B12Vitamin B12 | +65.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +534.4% |
| Contains more Vitamin B2Vitamin B2 | +661.7% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin B6Vitamin B6 | +61.7% |
| Contains more FolateFolate | +140% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 5.4µg | 148% |
| Vitamin B2 | 0.227mg | 1.729mg | 116% |
| Iron | 2.92mg | 10.84mg | 99% |
| Copper | 0.186mg | 0.998mg | 90% |
| Selenium | 52.7µg | 89.6µg | 67% |
| Polyunsaturated fat | 5.148g | 0.268g | 33% |
| Cholesterol | 142mg | 224mg | 27% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Zinc | 1.31mg | 3.46mg | 20% |
| Calcium | 382mg | 180mg | 20% |
| Vitamin B3 | 5.245mg | 2.189mg | 19% |
| Sodium | 307mg | 744mg | 19% |
| Vitamin A | 32µg | 203µg | 19% |
| Protein | 24.62g | 32.48g | 16% |
| Fats | 11.45g | 1.4g | 15% |
| Choline | 75mg | 14% | |
| Vitamin E | 2.04mg | 14% | |
| Phosphorus | 490mg | 580mg | 13% |
| Monounsaturated fat | 3.869g | 0.162g | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Vitamin B6 | 0.167mg | 0.27mg | 8% |
| Potassium | 397mg | 637mg | 7% |
| Saturated fat | 1.528g | 0.236g | 6% |
| Vitamin B1 | 0.08mg | 0.017mg | 5% |
| Magnesium | 39mg | 60mg | 5% |
| Vitamin B5 | 0.642mg | 0.9mg | 5% |
| Manganese | 0.108mg | 0.209mg | 4% |
| Folate | 10µg | 24µg | 4% |
| Calories | 208kcal | 158kcal | 3% |
| Vitamin K | 2.6µg | 2% | |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Tryptophan | 0.276mg | 0.364mg | 0% |
| Threonine | 1.079mg | 1.398mg | 0% |
| Isoleucine | 1.134mg | 1.414mg | 0% |
| Leucine | 2.001mg | 2.287mg | 0% |
| Lysine | 2.26mg | 2.427mg | 0% |
| Methionine | 0.729mg | 0.733mg | 0% |
| Phenylalanine | 0.961mg | 1.164mg | 0% |
| Valine | 1.268mg | 1.419mg | 0% |
| Histidine | 0.725mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.473g | 0.078g | N/A |
| Omega-3 - DHA | 0.509g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +717.9% |
| Contains more OtherOther | +28.6% |
| Contains more ProteinProtein | +31.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~61.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2288.3% |
| Contains more Poly. FatPolyunsaturated fat | +1820.9% |
| Contains less Sat. FatSaturated fat | -84.6% |
