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Sardine vs Swordfish - In-Depth Nutrition Comparison

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How are Sardine and Swordfish different?

  • Sardine is higher in Vitamin B12, Calcium, Iron, Phosphorus, and Copper, however Swordfish is richer in Vitamin D, Vitamin B6, Selenium, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Sardine is 305% higher.
  • Sardine contains 64 times more Calcium than Swordfish. While Sardine contains 382mg of Calcium, Swordfish contains only 6mg.
  • Swordfish has less Cholesterol.

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

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Sardine vs Swordfish infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +548.9%
Contains more Calcium +6266.7%
Contains more Magnesium +11.4%
Contains more Copper +304.3%
Contains more Zinc +67.9%
Contains more Phosphorus +61.2%
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Iron +548.9%
Contains more Calcium +6266.7%
Contains more Magnesium +11.4%
Contains more Copper +304.3%
Contains more Zinc +67.9%
Contains more Phosphorus +61.2%
Contains more Potassium +25.7%
Contains less Sodium -68.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
Contains more Folate +400%
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin D +245.8%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
Contains more Folate +400%
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin D +245.8%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
95
Swordfish
Mineral Summary Score
79
Sardine
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
141%
Swordfish
Carbohydrates
0%
Sardine
0%
Swordfish
Fats
53%
Sardine
37%
Swordfish

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Swordfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 210mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.383g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sardine Swordfish Opinion
Calories 208 172 Sardine
Protein 24.62 23.45 Sardine
Fats 11.45 7.93 Sardine
Vitamin C 0 0
Carbs 0 0
Cholesterol 142 78 Swordfish
Vitamin D 193 666 Swordfish
Iron 2.92 0.45 Sardine
Calcium 382 6 Sardine
Potassium 397 499 Swordfish
Magnesium 39 35 Sardine
Sugar 0 0
Fiber 0 0
Copper 0.186 0.046 Sardine
Zinc 1.31 0.78 Sardine
Starch
Phosphorus 490 304 Sardine
Sodium 307 97 Swordfish
Vitamin A 108 129 Swordfish
Vitamin E 2.04 2.41 Swordfish
Vitamin D 4.8 16.6 Swordfish
Vitamin B1 0.08 0.089 Swordfish
Vitamin B2 0.227 0.063 Sardine
Vitamin B3 5.245 9.254 Swordfish
Vitamin B5 0.642 0.417 Sardine
Vitamin B6 0.167 0.615 Swordfish
Vitamin B12 8.94 1.62 Sardine
Vitamin K 2.6 0.1 Sardine
Folate 10 2 Sardine
Trans Fat 0.056 Sardine
Saturated Fat 1.528 1.911 Sardine
Monounsaturated Fat 3.869 3.544 Sardine
Polyunsaturated fat 5.148 1.368 Sardine
Tryptophan 0.276 0.265 Sardine
Threonine 1.079 1.035 Sardine
Isoleucine 1.134 1.088 Sardine
Leucine 2.001 1.919 Sardine
Lysine 2.26 2.168 Sardine
Methionine 0.729 0.699 Sardine
Phenylalanine 0.961 0.922 Sardine
Valine 1.268 1.216 Sardine
Histidine 0.725 0.695 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.