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Sardines vs. Tilefish — In-Depth Nutrition Comparison

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Differences between sardines and tilefish

  • Sardines have more vitamin B12, phosphorus, calcium, iron, copper, vitamin B3, and zinc, while tilefish has more vitamin B6.
  • Sardines' daily need coverage for vitamin B12 is 268% higher.
  • Tilefish contains 15 times less calcium than sardines. Sardines contain 382mg of calcium, while tilefish contains 26mg.
  • The amount of sodium in tilefish is lower.

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

Infographic

Sardines vs Tilefish 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% 7.8% 45% 12% 17% 14% 101% 7.7% 2% 281%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +1369.2%
Contains more IronIron +841.9%
Contains more CopperCopper +257.7%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +107.6%
Contains more ManganeseManganese +620%
Contains more PotassiumPotassium +29%
Contains less SodiumSodium -80.8%
~equal in Selenium ~51.5µg

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% 7% 0% 0% 35% 44% 66% 52% 69% 313% 0% 13% 0%
Contains more Vitamin AVitamin A +52.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.5%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B12Vitamin B12 +257.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Tilefish DV% diff.
Vitamin B12 8.94µg 2.5µg 268%
Calcium 382mg 26mg 36%
Phosphorus 490mg 236mg 36%
Iron 2.92mg 0.31mg 33%
Cholesterol 142mg 64mg 26%
Polyunsaturated fat 5.148g 1.246g 26%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Copper 0.186mg 0.052mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B3 5.245mg 3.5mg 11%
Sodium 307mg 59mg 11%
Fats 11.45g 4.69g 10%
Vitamin B6 0.167mg 0.3mg 10%
Zinc 1.31mg 0.53mg 7%
Monounsaturated fat 3.869g 1.332g 6%
Vitamin B1 0.08mg 0.14mg 5%
Vitamin B5 0.642mg 0.87mg 5%
Manganese 0.108mg 0.015mg 4%
Saturated fat 1.528g 0.868g 3%
Calories 208kcal 147kcal 3%
Potassium 397mg 512mg 3%
Vitamin B2 0.227mg 0.19mg 3%
Vitamin K 2.6µg 2%
Folate 10µg 17µg 2%
Selenium 52.7µg 51.5µg 2%
Vitamin A 32µg 21µg 1%
Magnesium 39mg 33mg 1%
Protein 24.62g 24.49g 0%
Tryptophan 0.276mg 0.274mg 0%
Threonine 1.079mg 1.074mg 0%
Isoleucine 1.134mg 1.128mg 0%
Leucine 2.001mg 1.99mg 0%
Lysine 2.26mg 2.249mg 0%
Methionine 0.729mg 0.725mg 0%
Phenylalanine 0.961mg 0.956mg 0%
Valine 1.268mg 1.262mg 0%
Histidine 0.725mg 0.721mg 0%
Omega-3 - EPA 0.473g 0.172g N/A
Omega-3 - DHA 0.509g 0.733g N/A
Omega-3 - DPA 0g 0.143g 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
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more FatsFats +144.1%
Contains more OtherOther +644.8%
Contains more WaterWater +17.8%
~equal in Protein ~24.49g
~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
25% 39% 36%
Saturated fat: Sat. Fat 0.868 g
Monounsaturated fat: Mono. Fat 1.332 g
Polyunsaturated fat: Poly. Fat 1.246 g
Contains more Mono. FatMonounsaturated fat +190.5%
Contains more Poly. FatPolyunsaturated fat +313.2%
Contains less Sat. FatSaturated fat -43.2%

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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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.