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Sardine vs Tuna salad - In-Depth Nutrition Comparison

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What are the main differences between Sardine and Tuna salad?

  • Sardine is richer in Vitamin B12, Phosphorus, Calcium, Iron, Selenium, Vitamin B2, Vitamin B5, and Zinc, while Tuna salad is higher in Vitamin B3.
  • Sardine's daily need coverage for Vitamin B12 is 323% higher.
  • Tuna salad has 22 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Tuna salad has 17mg.
  • Tuna salad is lower in Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, tuna salad types in this comparison.

Infographic

Sardine vs Tuna salad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2147.1%
Contains more Iron +192%
Contains more Magnesium +105.3%
Contains more Phosphorus +175.3%
Contains more Potassium +123%
Contains less Sodium -23.6%
Contains more Zinc +133.9%
Contains more Copper +28.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Contains more Calcium +2147.1%
Contains more Iron +192%
Contains more Magnesium +105.3%
Contains more Phosphorus +175.3%
Contains more Potassium +123%
Contains less Sodium -23.6%
Contains more Zinc +133.9%
Contains more Copper +28.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sardine
10
:
Contains more Vitamin A +11.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +106.2%
Contains more Folate +25%
Contains more Vitamin B12 +645%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27.7%
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 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +11.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +106.2%
Contains more Folate +25%
Contains more Vitamin B12 +645%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Tuna salad
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 24.62g 16.04g Sardine
Fats 11.45g 9.26g Sardine
Carbs 0g 9.41g Tuna salad
Calories 208kcal 187kcal Sardine
Starch g g
Fructose g g
Sugar 0g g Tuna salad
Fiber 0g 0g
Calcium 382mg 17mg Sardine
Iron 2.92mg 1mg Sardine
Magnesium 39mg 19mg Sardine
Phosphorus 490mg 178mg Sardine
Potassium 397mg 178mg Sardine
Sodium 307mg 402mg Sardine
Zinc 1.31mg 0.56mg Sardine
Copper 0.186mg 0.145mg Sardine
Vitamin A 108IU 97IU Sardine
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.08mg 0.031mg Sardine
Vitamin B2 0.227mg 0.07mg Sardine
Vitamin B3 5.245mg 6.7mg Tuna salad
Vitamin B5 0.642mg 0.26mg Sardine
Vitamin B6 0.167mg 0.081mg Sardine
Folate 10µg 8µg Sardine
Vitamin B12 8.94µg 1.2µg Sardine
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.18mg Sardine
Threonine 1.079mg 0.701mg Sardine
Isoleucine 1.134mg 0.739mg Sardine
Leucine 2.001mg 1.293mg Sardine
Lysine 2.26mg 1.457mg Sardine
Methionine 0.729mg 0.47mg Sardine
Phenylalanine 0.961mg 0.626mg Sardine
Valine 1.268mg 0.824mg Sardine
Histidine 0.725mg 0.467mg Sardine
Cholesterol 142mg 13mg Tuna salad
Trans Fat g g
Saturated Fat 1.528g 1.544g Sardine
Monounsaturated Fat 3.869g 2.887g Sardine
Polyunsaturated fat 5.148g 4.122g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
29
Tuna salad
Mineral Summary Score
79
Sardine
33
Tuna salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
96%
Tuna salad
Carbohydrates
0%
Sardine
9%
Tuna salad
Fats
53%
Sardine
43%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 129mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 95mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.016g)
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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.