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  6. Sardines vs. Swordfish

Sardines vs. Swordfish — In-Depth Nutrition Comparison

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How are sardines and swordfish different?

  • Sardines are 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 for sardines is 305% higher.
  • Sardines contain 64 times more calcium than swordfish. While sardines contain 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

Sardines 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 +34.4%
Contains more Vitamin EVitamin 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%
~equal in Vitamin C ~0mg
~equal in Choline ~77.5mg

All nutrients comparison - raw data values

Nutrient Sardines Swordfish DV% diff.
Vitamin B12 8.94µg 1.62µg 305%
Vitamin D 4.8µg 16.6µg 59%
Vitamin D 193IU 666IU 59%
Calcium 382mg 6mg 38%
Vitamin B6 0.167mg 0.615mg 34%
Iron 2.92mg 0.45mg 31%
Selenium 52.7µg 68.5µg 29%
Phosphorus 490mg 304mg 27%
Vitamin B3 5.245mg 9.254mg 25%
Polyunsaturated fat 5.148g 1.368g 25%
Cholesterol 142mg 78mg 21%
Copper 0.186mg 0.046mg 16%
Vitamin B2 0.227mg 0.063mg 13%
Sodium 307mg 97mg 9%
Zinc 1.31mg 0.78mg 5%
Fats 11.45g 7.93g 5%
Vitamin B5 0.642mg 0.417mg 5%
Manganese 0.108mg 0.013mg 4%
Potassium 397mg 499mg 3%
Saturated fat 1.528g 1.911g 2%
Folate 10µg 2µg 2%
Vitamin K 2.6µg 0.1µg 2%
Calories 208kcal 172kcal 2%
Protein 24.62g 23.45g 2%
Vitamin E 2.04mg 2.41mg 2%
Vitamin B1 0.08mg 0.089mg 1%
Vitamin A 32µg 43µg 1%
Monounsaturated fat 3.869g 3.544g 1%
Magnesium 39mg 35mg 1%
Trans fat 0.056g N/A
Choline 75mg 77.5mg 0%
Tryptophan 0.276mg 0.265mg 0%
Threonine 1.079mg 1.035mg 0%
Isoleucine 1.134mg 1.088mg 0%
Leucine 2.001mg 1.919mg 0%
Lysine 2.26mg 2.168mg 0%
Methionine 0.729mg 0.699mg 0%
Phenylalanine 0.961mg 0.922mg 0%
Valine 1.268mg 1.216mg 0%
Histidine 0.725mg 0.695mg 0%
Omega-3 - EPA 0.473g 0.127g N/A
Omega-3 - DHA 0.509g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +276.3%
~equal in Monounsaturated fat ~3.544g

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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. Sardines - 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.