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Sardines vs. Tilapia — In-Depth Nutrition Comparison

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Significant differences between sardines and tilapia

  • The amount of vitamin B12, phosphorus, calcium, iron, copper, vitamin B2, vitamin E, and zinc in sardines is higher than in tilapia.
  • Sardines cover your daily vitamin B12 needs 295% more than tilapia.
  • Tilapia has 27 times less calcium than sardines. Sardines have 382mg of calcium, while tilapia has 14mg.
  • Tilapia contains less sodium.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, tilapia, cooked, dry heat.

Infographic

Sardines vs Tilapia 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more MagnesiumMagnesium +14.7%
Contains more CalciumCalcium +2628.6%
Contains more IronIron +323.2%
Contains more CopperCopper +148%
Contains more ZincZinc +219.5%
Contains more PhosphorusPhosphorus +140.2%
Contains more ManganeseManganese +191.9%
Contains less SodiumSodium -81.8%
~equal in Potassium ~380mg
~equal in Selenium ~54.4µg

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% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +158.2%
Contains more Vitamin DVitamin D +29.7%
Contains more Vitamin B2Vitamin B2 +211%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +380.6%
Contains more Vitamin KVitamin K +188.9%
Contains more FolateFolate +66.7%
Contains more CholineCholine +46.2%
Contains more Vitamin B1Vitamin B1 +16.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.745mg
~equal in Vitamin B5 ~0.664mg

All nutrients comparison - raw data values

Nutrient Sardines Tilapia DV% diff.
Vitamin B12 8.94µg 1.86µg 295%
Phosphorus 490mg 204mg 41%
Calcium 382mg 14mg 37%
Polyunsaturated fat 5.148g 0.6g 30%
Cholesterol 142mg 57mg 28%
Iron 2.92mg 0.69mg 28%
Fats 11.45g 2.65g 14%
Vitamin B2 0.227mg 0.073mg 12%
Copper 0.186mg 0.075mg 12%
Sodium 307mg 56mg 11%
Vitamin E 2.04mg 0.79mg 8%
Zinc 1.31mg 0.41mg 8%
Monounsaturated fat 3.869g 0.955g 7%
Vitamin D 4.8µg 3.7µg 6%
Vitamin D 193IU 150IU 5%
Vitamin A 32µg 0µg 4%
Choline 75mg 51.3mg 4%
Calories 208kcal 128kcal 4%
Protein 24.62g 26.15g 3%
Saturated fat 1.528g 0.94g 3%
Vitamin B6 0.167mg 0.123mg 3%
Vitamin B3 5.245mg 4.745mg 3%
Selenium 52.7µg 54.4µg 3%
Manganese 0.108mg 0.037mg 3%
Vitamin B1 0.08mg 0.093mg 1%
Vitamin K 2.6µg 0.9µg 1%
Folate 10µg 6µg 1%
Potassium 397mg 380mg 1%
Magnesium 39mg 34mg 1%
Vitamin B5 0.642mg 0.664mg 0%
Tryptophan 0.276mg 0.265mg 0%
Threonine 1.079mg 1.156mg 0%
Isoleucine 1.134mg 1.22mg 0%
Leucine 2.001mg 2.04mg 0%
Lysine 2.26mg 2.315mg 0%
Methionine 0.729mg 0.766mg 0%
Phenylalanine 0.961mg 1.05mg 0%
Valine 1.268mg 1.28mg 0%
Histidine 0.725mg 0.585mg 0%
Omega-3 - EPA 0.473g 0.005g N/A
Omega-3 - DHA 0.509g 0.13g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +332.1%
Contains more OtherOther +-1207.7%
Contains more WaterWater +20.1%
~equal in Protein ~26.15g
~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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated fat +305.1%
Contains more Poly. FatPolyunsaturated fat +758%
Contains less Sat. FatSaturated fat -38.5%

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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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.