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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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 MagnesiumMagnesium | +11.4% |
| Contains more CalciumCalcium | +6266.7% |
| Contains more IronIron | +548.9% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +67.9% |
| Contains more PhosphorusPhosphorus | +61.2% |
| Contains more ManganeseManganese | +730.8% |
| Contains more PotassiumPotassium | +25.7% |
| Contains less SodiumSodium | -68.4% |
| Contains more SeleniumSelenium | +30% |
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 B2Vitamin B2 | +260.3% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more Vitamin B12Vitamin B12 | +451.9% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin AVitamin A | +19.4% |
| Contains more Vitamin E Vitamin E | +18.1% |
| Contains more Vitamin DVitamin D | +245.8% |
| Contains more Vitamin B1Vitamin B1 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +76.4% |
| Contains more Vitamin B6Vitamin B6 | +268.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +44.4% |
| Contains more OtherOther | +1100% |
| Contains more WaterWater | +14.5% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -20% |
| Contains more Poly. FatPolyunsaturated fat | +276.3% |
~equal in
Monounsaturated Fat
~3.544g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 208kcal | 172kcal |
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| Protein | 24.62g | 23.45g |
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| Fats | 11.45g | 7.93g |
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| Cholesterol | 142mg | 78mg |
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| Vitamin D | 193IU | 666IU |
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| Magnesium | 39mg | 35mg |
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| Calcium | 382mg | 6mg |
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| Potassium | 397mg | 499mg |
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| Iron | 2.92mg | 0.45mg |
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| Copper | 0.186mg | 0.046mg |
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| Zinc | 1.31mg | 0.78mg |
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| Phosphorus | 490mg | 304mg |
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| Sodium | 307mg | 97mg |
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| Vitamin A | 108IU | 129IU |
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| Vitamin A RAE | 32µg | 43µg |
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| Vitamin E | 2.04mg | 2.41mg |
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| Vitamin D | 4.8µg | 16.6µg |
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| Manganese | 0.108mg | 0.013mg |
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| Selenium | 52.7µg | 68.5µg |
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| Vitamin B1 | 0.08mg | 0.089mg |
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| Vitamin B2 | 0.227mg | 0.063mg |
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| Vitamin B3 | 5.245mg | 9.254mg |
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| Vitamin B5 | 0.642mg | 0.417mg |
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| Vitamin B6 | 0.167mg | 0.615mg |
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| Vitamin B12 | 8.94µg | 1.62µg |
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| Vitamin K | 2.6µg | 0.1µg |
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| Folate | 10µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 75mg | 77.5mg |
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| Saturated Fat | 1.528g | 1.911g |
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| Monounsaturated Fat | 3.869g | 3.544g |
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| Polyunsaturated fat | 5.148g | 1.368g |
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| Tryptophan | 0.276mg | 0.265mg |
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| Threonine | 1.079mg | 1.035mg |
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| Isoleucine | 1.134mg | 1.088mg |
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| Leucine | 2.001mg | 1.919mg |
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| Lysine | 2.26mg | 2.168mg |
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| Methionine | 0.729mg | 0.699mg |
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| Phenylalanine | 0.961mg | 0.922mg |
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| Valine | 1.268mg | 1.216mg |
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| Histidine | 0.725mg | 0.695mg |
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| Omega-3 - EPA | 0.473g | 0.127g |
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| Omega-3 - DHA | 0.509g | 0.772g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
91%
Minerals Daily Need Coverage Score
94%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 210mg)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 0.383g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.