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  6. Sardine vs. Tilapia

Sardine vs. Tilapia — In-Depth Nutrition Comparison

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Significant differences between Sardine and Tilapia

  • The amount of Vitamin B12, Phosphorus, Calcium, Iron, Copper, Vitamin B2, Vitamin E, and Zinc in Sardine is higher than in Tilapia.
  • Sardine covers your daily Vitamin B12 needs 295% more than Tilapia.
  • Tilapia has 27 times less Calcium than Sardine. Sardine has 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

Sardine vs Tilapia infographic
Infographic link

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% 6.5% 41% 144% 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% 111% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Tilapia
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Tilapia Opinion
Calories 208kcal 128kcal Sardine
Protein 24.62g 26.15g Tilapia
Fats 11.45g 2.65g Sardine
Cholesterol 142mg 57mg Tilapia
Vitamin D 193IU 150IU Sardine
Magnesium 39mg 34mg Sardine
Calcium 382mg 14mg Sardine
Potassium 397mg 380mg Sardine
Iron 2.92mg 0.69mg Sardine
Copper 0.186mg 0.075mg Sardine
Zinc 1.31mg 0.41mg Sardine
Phosphorus 490mg 204mg Sardine
Sodium 307mg 56mg Tilapia
Vitamin A 108IU 0IU Sardine
Vitamin A 32µg 0µg Sardine
Vitamin E 2.04mg 0.79mg Sardine
Vitamin D 4.8µg 3.7µg Sardine
Manganese 0.108mg 0.037mg Sardine
Selenium 52.7µg 54.4µg Tilapia
Vitamin B1 0.08mg 0.093mg Tilapia
Vitamin B2 0.227mg 0.073mg Sardine
Vitamin B3 5.245mg 4.745mg Sardine
Vitamin B5 0.642mg 0.664mg Tilapia
Vitamin B6 0.167mg 0.123mg Sardine
Vitamin B12 8.94µg 1.86µg Sardine
Vitamin K 2.6µg 0.9µg Sardine
Folate 10µg 6µg Sardine
Choline 75mg 51.3mg Sardine
Saturated Fat 1.528g 0.94g Tilapia
Monounsaturated Fat 3.869g 0.955g Sardine
Polyunsaturated fat 5.148g 0.6g Sardine
Tryptophan 0.276mg 0.265mg Sardine
Threonine 1.079mg 1.156mg Tilapia
Isoleucine 1.134mg 1.22mg Tilapia
Leucine 2.001mg 2.04mg Tilapia
Lysine 2.26mg 2.315mg Tilapia
Methionine 0.729mg 0.766mg Tilapia
Phenylalanine 0.961mg 1.05mg Tilapia
Valine 1.268mg 1.28mg Tilapia
Histidine 0.725mg 0.585mg Sardine
Omega-3 - EPA 0.473g 0.005g Sardine
Omega-3 - DHA 0.509g 0.13g Sardine
Omega-3 - ALA 0.045g Tilapia
Omega-3 - DPA 0g 0.06g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Tilapia
Low Calories diet ok
Low Fats diet ok
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%
Sardine
45%
Tilapia
Minerals Daily Need Coverage Score
94%
Sardine
52%
Tilapia

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 251mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 0.588g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $7)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
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)

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. Sardine - 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.