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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.

Infographic

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 Calcium +6266.7%
Contains more Iron +548.9%
Contains more Magnesium +11.4%
Contains more Phosphorus +61.2%
Contains more Zinc +67.9%
Contains more Copper +304.3%
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +6266.7%
Contains more Iron +548.9%
Contains more Magnesium +11.4%
Contains more Phosphorus +61.2%
Contains more Zinc +67.9%
Contains more Copper +304.3%
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 Folate +400%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Folate +400%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
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%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 210mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 64mg)
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.

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.