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  6. Sardine vs. Trout

Sardine vs. Trout — In-Depth Nutrition Comparison

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How are Sardine and Trout different?

  • Sardine is higher in Vitamin B12, Selenium, Calcium, Iron, Phosphorus, and Copper, however, Trout is richer in Vitamin D, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Sardine is 201% higher.
  • Sardine contains 13 times more Calcium than Trout. While Sardine contains 382mg of Calcium, Trout contains only 30mg.
  • Trout has less Cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, trout, rainbow, farmed, cooked, dry heat are the varieties used in this article.

Infographic

Sardine vs Trout 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.
Sardine
Sardine
8
:
2
Trout
Trout
Contains more Calcium +1173.3%
Contains more Iron +711.1%
Contains more Magnesium +30%
Contains more Phosphorus +81.5%
Contains more Zinc +142.6%
Contains more Copper +238.2%
Contains more Manganese +730.8%
Contains more Selenium +87.5%
Contains more Potassium +13.4%
Contains less Sodium -80.1%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Calcium +1173.3%
Contains more Iron +711.1%
Contains more Magnesium +30%
Contains more Phosphorus +81.5%
Contains more Zinc +142.6%
Contains more Copper +238.2%
Contains more Manganese +730.8%
Contains more Selenium +87.5%
Contains more Potassium +13.4%
Contains less Sodium -80.1%

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.
Sardine
Sardine
3
:
9
Trout
Trout
Contains more Vitamin B2 +112.1%
Contains more Vitamin B12 +117.5%
Contains more Vitamin K +2500%
Contains more Vitamin A +178.7%
Contains more Vitamin E +36.8%
Contains more Vitamin D +295.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B5 +210%
Contains more Vitamin B6 +131.1%
Contains more Folate +20%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B12 +117.5%
Contains more Vitamin K +2500%
Contains more Vitamin A +178.7%
Contains more Vitamin E +36.8%
Contains more Vitamin D +295.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B5 +210%
Contains more Vitamin B6 +131.1%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
1
Trout
Trout
Contains more Fats +55.1%
Contains more Other +4220%
Contains more Water +15.3%
Equal in Protein - 23.8
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Fats +55.1%
Contains more Other +4220%
Contains more Water +15.3%
Equal in Protein - 23.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
3
:
0
Trout
Trout
Contains more Monounsaturated Fat +63.7%
Contains more Polyunsaturated fat +186.2%
Equal in Saturated Fat - 1.651
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains more Monounsaturated Fat +63.7%
Contains more Polyunsaturated fat +186.2%
Equal in Saturated Fat - 1.651

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Trout Opinion
Protein 24.62g 23.8g Sardine
Fats 11.45g 7.38g Sardine
Calories 208kcal 168kcal Sardine
Calcium 382mg 30mg Sardine
Iron 2.92mg 0.36mg Sardine
Magnesium 39mg 30mg Sardine
Phosphorus 490mg 270mg Sardine
Potassium 397mg 450mg Trout
Sodium 307mg 61mg Trout
Zinc 1.31mg 0.54mg Sardine
Copper 0.186mg 0.055mg Sardine
Manganese 0.108mg 0.013mg Sardine
Selenium 52.7µg 28.1µg Sardine
Vitamin A 108IU 301IU Trout
Vitamin A RAE 32µg 100µg Trout
Vitamin E 2.04mg 2.79mg Trout
Vitamin D 193IU 759IU Trout
Vitamin D 4.8µg 19µg Trout
Vitamin C 0mg 2.9mg Trout
Vitamin B1 0.08mg 0.143mg Trout
Vitamin B2 0.227mg 0.107mg Sardine
Vitamin B3 5.245mg 6.646mg Trout
Vitamin B5 0.642mg 1.99mg Trout
Vitamin B6 0.167mg 0.386mg Trout
Folate 10µg 12µg Trout
Vitamin B12 8.94µg 4.11µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.279mg Trout
Threonine 1.079mg 1.092mg Trout
Isoleucine 1.134mg 1.148mg Trout
Leucine 2.001mg 2.025mg Trout
Lysine 2.26mg 2.287mg Trout
Methionine 0.729mg 0.738mg Trout
Phenylalanine 0.961mg 0.973mg Trout
Valine 1.268mg 1.283mg Trout
Histidine 0.725mg 0.733mg Trout
Cholesterol 142mg 70mg Trout
Trans Fat 0.056g Sardine
Saturated Fat 1.528g 1.651g Sardine
Omega-3 - DHA 0.509g 0.616g Trout
Omega-3 - EPA 0.473g 0.259g Sardine
Omega-3 - DPA 0g 0.109g Trout
Monounsaturated Fat 3.869g 2.363g Sardine
Polyunsaturated fat 5.148g 1.799g Sardine
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
131%
Sardine
131%
Trout
Minerals Daily Need Coverage Score
94%
Sardine
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 246mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 72mg)
Which food is cheaper?
Trout
Trout is cheaper (difference - $7)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.123g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.