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Sardine vs. Tuna — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 01, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Sardine
vs
Tuna

Summary

Sardines are more nutrient-dense than tuna as they have 11% fat and 25% protein, while tuna only has 0.6% fat and 29% protein.

One serving of either fish provides 36-39% of the DV for protein. 

Tuna contains less saturated fat than sardines, but sardines have more unsaturated fats.

100g of sardines can provide about 30% of the daily value (DV) required for calcium, while a serving of 50g of tuna can provide about 98% of the DV for selenium. 

Sardines are higher in water-soluble vitamins A, D, E, and K, as well as vitamins B2, B5, B9, and B12, while tuna is richer in vitamins B1, B3, and B6.

Introduction

Sardines are oily saltwater fish harvested from the mediterranean sea, north and European shores of the Atlantic Ocean. Due to its geographical importance, countries like Portugal, Italy, and some middle eastern countries that are on the Mediterranean shores consume a lot of sardines. The country that consumes the highest amount of sardines is Portugal.

Sardines can be available year-long; however, fresh sardines are mostly available during the warm seasons, between May and October. In addition to that, during that season, sardines consume the most amount of food and become fatter and tastier. A difference that exists between sardines and tuna is their size and weight. Sardines are usually between 15-30 cm and weigh around 150g each. They are available in the sea in schools of sardines.

Tuna is a saltwater fish (such as Mackerel,  Atlantic croaker, and Haddock) that is harvested in all oceans of the world. Japan is the country that consumes the highest amounts of tuna, which is mostly due to its gastronomy which focuses on sushi and sashimi. Tuna has an importance in the sushi market, and it has a high value in that market that it is also sold in auctions.

Different types of tunas are harvested during different seasons. Atlantic bluefin tuna is caught during June and November, and Pacific bluefin tuna is caught between May and October.

A significant difference exists between them, which is the weight and size of the fish. An average tuna is between 2-2.5 meters and weighs around 250kg.

Culinary world

Sardines are available in different ways, and they can be sold fresh, frozen, smoked, canned sardines with olive oil or soybean oil, and pickled.

Different countries have their signature dish when it comes to sardines. For example, in Italy, Sicily, a famous regional dish is pasta con le sarde, spaghetti mixed with sardines and anchovies. In Portugal, where seafood is one of the main sources of proteins in gastronomy, they rely heavily on sardine consumption. One of the famous sardine dishes is grilled sardines.

On the other hand, tuna can be used in many different recipes. It can be consumed raw, which is the case in sushi and sashimi in Japanese gastronomy. Raw tuna is of high value as it needs culinary mastery and the best type of fish for the perfect flavors.

Tuna can be grilled or canned with different types of oils. The most common consumption of tuna is the raw form which is in Japanese gastronomy. Another famous tuna dish is seared tuna. Canned tuna has a variety of ways to be eaten; one of the common ways is tuna pasta, or tuna salad, where canned tuna is associated with different types of pasta and garnishes.

In this article, we will compare sardines and tuna based on their difference in nutritional content, weight loss and diet impacts, and health impacts.

Nutrition

The infographic below presents the nutritional information for 100g of Atlantic sardine canned in oil and tuna cooked in dry heat. However, the average serving size for sardines is 92g, and for tuna, it is 85g.

Please note that the serving size listed only reflects the amount typically consumed and is not a recommendation for the amount you should consume.

Macronutrients and Calories

Sardines are denser in nutrients than tuna. It contains about 11% fat, 25% protein, 60% water, and 4% other nutrients. On the other hand, tuna has a lower fat content, with only 0.6%, and contains 29% protein, 69% water, and 1.4% other nutrients. For more detailed information, please refer to the sections below.

Tuna has fewer calories than sardines, with 130 kcal per 100g for tuna and 208 kcal for sardines.

Carbs

Sardines and tuna contain no carbohydrates.

Protein

Tuna and sardines contain all essential amino acids. However, tuna has 29.15 g of protein per 100g, while sardines have 24.62 g.

It is important to note that a single serving of these fish provides a significant amount of protein, with 36% and 39% of the daily value being met.

The dietary benefits and bodybuilding benefits will be discussed in the upcoming paragraphs.

Fat

Sardines have 11.45g of fat per 100g, while tuna only has 0.59g. A serving of sardines contains 13.5% of the DV for fat, while a serving of tuna has only 0.6% of the DV for fat. 

It is important to recognize that sardines contain more mono- and polyunsaturated fats; however, saturated fat amounts are also higher than tuna.

Cholesterol

It's important to know that sardines contain more cholesterol than tuna. Sardines pack 142mg of cholesterol per 100g, while tuna only has 47mg per 100g. 

It's crucial to remember that daily cholesterol consumption should not exceed 300mg.

Minerals

It is worth noting that sardines have a more extensive and varied mineral profile than tuna. 

Sardines are rich in calcium, iron, phosphorus, sodium, zinc, copper, and manganese, whereas tuna is higher in magnesium, potassium, and selenium. 

A serving of 100g of sardines can provide about 30% of the daily value (DV) required for calcium, while a serving of 50g of tuna can provide about 98% of the DV for selenium. 

The chart below illustrates the differences between the mineral contents of the two fish.

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.
:
4
Tuna
Contains more Calcium +9450%
Contains more Iron +217.4%
Contains more Phosphorus +47.1%
Contains more Zinc +191.1%
Contains more Copper +332.6%
Contains more Manganese +730.8%
Contains more Potassium +32.7%
Contains less Sodium -82.4%
Contains more Selenium +105.3%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +9450%
Contains more Iron +217.4%
Contains more Phosphorus +47.1%
Contains more Zinc +191.1%
Contains more Copper +332.6%
Contains more Manganese +730.8%
Contains more Potassium +32.7%
Contains less Sodium -82.4%
Contains more Selenium +105.3%
Equal in Magnesium - 42

Vitamins

Sardines contain more lipid-soluble vitamins, such as A, D, E, and K. Besides, sardines are high in vitamins B2, B5, B9, and B12. Meanwhile, tuna is richer in vitamins B1, B3, and B6.

It's worth noting that consuming 100g of tuna can meet about 98% of the daily value (DV) required for vitamin B12. However, the amount of vitamin B12 found in sardines is about 3.8 times higher than that of tuna. 

You can confidently meet your daily vitamin B6 needs by consuming just two servings of tuna, which provides a 100% DV of this essential nutrient. 

The following is a chart that depicts the difference in vitamin content.

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.
:
3
Tuna
Contains more Vitamin A +66.2%
Contains more Vitamin E +603.4%
Contains more Vitamin D +140%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B5 +92.2%
Contains more Folate +400%
Contains more Vitamin B12 +280.4%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +320.8%
Contains more Vitamin B6 +521.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +66.2%
Contains more Vitamin E +603.4%
Contains more Vitamin D +140%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B5 +92.2%
Contains more Folate +400%
Contains more Vitamin B12 +280.4%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +320.8%
Contains more Vitamin B6 +521.6%

Glycemic index

Both sardine and tuna have a glycemic index that is equal to 0.

Weight Loss and Diets

Sardine and tuna are high-fat, low-carb meals. As a result, the amount of fat consumed should be considered during weight reduction or varied diets.

Sardines and tuna are also rich in protein, minerals, and vitamins. Making them suitable for different types of diets like the keto diet and bodybuilding curated diets. These diet impacts will be further discussed in this section.

Keto Diet

Sardine and tuna are considered ideal keto diet foods. They are high-fat, low-carb meals. It is critical to remember that the fat profile of these fish contains healthy fats. However, when consuming sardine, it is necessary to keep in mind its high cholesterol level.

Sardine has a higher mineral and vitamin content than tuna.

Tuna has a richer vitamin profile compared to sardines. Both these give an advantage to these foods in the keto diet.

Vegan Diet

Both sardines and tuna cannot be consumed in the vegan diet.

Bodybuilding

Sardine and tuna are perfect foods to be consumed during bodybuilding. They are packed with proteins and healthy fats and are devoid of carbs. This combination makes them ideal for bodybuilding. These foods are easy to prepare and can be associated with a salad to provide a fuller range of flavors and tastes. It is important to associate these types of proteins with fiber-rich food.

Health impacts

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Omega-3 fatty acids in tuna and sardine enhance heart function by regulating lipid levels in the blood and lowering the risk of cardiovascular disease, acting as an antihypertensive, antiarrhythmic, and anti-atherogenic agent (1.2.3.4.5).

Consuming fatty fish at least twice a week may lower the risk of heart disease. The American Heart Association strongly advises making it an integral part of your diet to maintain a healthy heart (6).

According to a study, sardines and tuna, which contain tocopherol, which has anti-inflammatory properties, may decrease the risk of atherosclerosis (7).

Diabetes

Diabetes therapy is based on dietary recommendations, including changes in dietary fat quality. The danger associated with increased blood glucose concentrations with an omega–3–enriched diet may be offset by beneficial effects on lipoprotein concentrations.

Patients with type 2 diabetes may benefit from an increase in long-chain omega-three fatty acids from fatty fish (tuna, sardine) and omega 6 fatty acids from linoleic acid. Thus tuna and sardines are recommended to be consumed in the regulation of glucose levels in diabetes (8).

According to several papers, a high-fat diet supplemented with fish oil improved metabolic characteristics linked with type 2 diabetes, such as decreased glucose tolerance and hepatic steatosis (9).

Cancer

Few studies suggest that consuming essential fatty acids may reduce the chance of getting cancer. As we know, fat from both sources contains 20–25 percent saturated fatty acids, the fat-soluble vitamins A and D, and omega–3 fatty acids, which are important components of cell membranes and appear to have anti-inflammatory effects as well as inhibiting the growth of colon, breast, and prostate cancers in vitro (10).

Inflammation

Tuna and sardine have anti-inflammatory properties due to their omega-3 content, contributing to their preventive activities against atherosclerosis, plaque rupture, and cardiovascular mortality (1).

Regulation of pro-inflammatory prostaglandins and hydroxyeicosatetraenoic acid synthesis via the cyclooxygenase and lipoxygenase pathways via fatty acids has a significant role in inflammation, proliferation, and angiogenesis which are essential drivers in cancer progression (11).

Bone Health

Sardine, a tiny fish that may be eaten with the bones, is a good source of calcium, even if calcium from bone may be difficult to absorb (12).

As a result, calcium-containing products may help reduce gout episodes while protecting your bones (13).

Sardines include vitamin D, which is important to bone health and development (14).

Downsides and Risks

Pregnancy

Methylmercury, which is present in tuna, can build up in human tissues. It can have a detrimental influence on the development of the baby's brain and nervous system. Rapid development rates and a high-fat content in tuna may play key roles in controlling pollutant concentrations such as mercury.

So, pregnant women should avoid too much tuna consumption (15).

Diabetes

According to certain research, the high cholesterol content of sardines may be linked to an increased risk of type 2 diabetes (16).

Video Summary

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 01, 2024
Medically reviewed by Elen Khachatrian

Infographic

Sardine vs Tuna infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tuna
Contains more Fats +1840.7%
Contains more Other +237.5%
Contains more Protein +18.4%
Contains more Water +15.7%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1840.7%
Contains more Other +237.5%
Contains more Protein +18.4%
Contains more Water +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tuna
Contains more Monounsaturated Fat +2703.6%
Contains more Polyunsaturated fat +2841.7%
Contains less Saturated Fat -86.6%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +2703.6%
Contains more Polyunsaturated fat +2841.7%
Contains less Saturated Fat -86.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Tuna
Lower in Sodium ok
Lower in Cholesterol 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 Tuna Opinion
Protein 24.62g 29.15g Tuna
Fats 11.45g 0.59g Sardine
Calories 208kcal 130kcal Sardine
Calcium 382mg 4mg Sardine
Iron 2.92mg 0.92mg Sardine
Magnesium 39mg 42mg Tuna
Phosphorus 490mg 333mg Sardine
Potassium 397mg 527mg Tuna
Sodium 307mg 54mg Tuna
Zinc 1.31mg 0.45mg Sardine
Copper 0.186mg 0.043mg Sardine
Manganese 0.108mg 0.013mg Sardine
Selenium 52.7µg 108.2µg Tuna
Vitamin A 108IU 65IU Sardine
Vitamin A RAE 32µg 22µg Sardine
Vitamin E 2.04mg 0.29mg Sardine
Vitamin D 193IU 82IU Sardine
Vitamin D 4.8µg 2µg Sardine
Vitamin B1 0.08mg 0.134mg Tuna
Vitamin B2 0.227mg 0.137mg Sardine
Vitamin B3 5.245mg 22.07mg Tuna
Vitamin B5 0.642mg 0.334mg Sardine
Vitamin B6 0.167mg 1.038mg Tuna
Folate 10µg 2µg Sardine
Vitamin B12 8.94µg 2.35µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.313mg Tuna
Threonine 1.079mg 1.224mg Tuna
Isoleucine 1.134mg 1.287mg Tuna
Leucine 2.001mg 2.27mg Tuna
Lysine 2.26mg 2.565mg Tuna
Methionine 0.729mg 0.827mg Tuna
Phenylalanine 0.961mg 1.091mg Tuna
Valine 1.268mg 1.438mg Tuna
Histidine 0.725mg 0.822mg Tuna
Cholesterol 142mg 47mg Tuna
Trans Fat 0.02g Sardine
Saturated Fat 1.528g 0.205g Tuna
Omega-3 - DHA 0.509g 0.105g Sardine
Omega-3 - EPA 0.473g 0.015g Sardine
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 3.869g 0.138g Sardine
Polyunsaturated fat 5.148g 0.175g Sardine
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
92%
Tuna
Minerals Daily Need Coverage Score
94%
Sardine
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 253mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.323g)
Which food is cheaper?
Tuna
Tuna 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.