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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
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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.
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%
Contains more Manganese +170%
Contains more Selenium +27.9%
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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
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%
Contains more Manganese +170%
Contains more Selenium +27.9%

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
11
:
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 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.5%
Contains more Fats +23.7%
Contains more Other +102.8%
Contains more Carbs +∞%
Equal in Water - 63.16
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +53.5%
Contains more Fats +23.7%
Contains more Other +102.8%
Contains more Carbs +∞%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +24.9%
Equal in Saturated Fat - 1.544
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +24.9%
Equal in Saturated Fat - 1.544

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 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
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
Manganese 0.108mg 0.04mg Sardine
Selenium 52.7µg 41.2µg Sardine
Vitamin A 108IU 97IU Sardine
Vitamin A RAE 32µg 24µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg 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
Choline 75mg Sardine
Vitamin K 2.6µg 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
Saturated Fat 1.528g 1.544g Sardine
Omega-3 - DHA 0.509g 0.055g Sardine
Omega-3 - EPA 0.473g 0.014g 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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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
27%
Tuna salad
Minerals Daily Need Coverage Score
94%
Sardine
49%
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

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 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.