Sardines vs. Whitefish — In-Depth Nutrition Comparison
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Differences between sardines and whitefish
- Sardines have more vitamin B12, selenium, calcium, iron, phosphorus, copper, and vitamin B3, while whitefish has more vitamin B6.
- Sardines' daily need coverage for vitamin B12 is 333% higher.
- Whitefish contains 12 times less calcium than sardines. Sardines contain 382mg of calcium, while whitefish contains 33mg.
- The amount of sodium in whitefish is lower.
The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, whitefish, mixed species, cooked, dry heat.
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 CalciumCalcium | +1057.6% |
| Contains more IronIron | +521.3% |
| Contains more CopperCopper | +102.2% |
| Contains more PhosphorusPhosphorus | +41.6% |
| Contains more ManganeseManganese | +25.6% |
| Contains more SeleniumSelenium | +225.3% |
| Contains less SodiumSodium | -78.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +47.4% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
| Contains more Vitamin B12Vitamin B12 | +831.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +21.9% |
| Contains more Vitamin B1Vitamin B1 | +113.8% |
| Contains more Vitamin B5Vitamin B5 | +34.7% |
| Contains more Vitamin B6Vitamin B6 | +107.2% |
| Contains more FolateFolate | +70% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.96µg | 333% |
| Selenium | 52.7µg | 16.2µg | 66% |
| Calcium | 382mg | 33mg | 35% |
| Iron | 2.92mg | 0.47mg | 31% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Cholesterol | 142mg | 77mg | 22% |
| Phosphorus | 490mg | 346mg | 21% |
| Polyunsaturated fat | 5.148g | 2.755g | 16% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Vitamin B6 | 0.167mg | 0.346mg | 14% |
| Sodium | 307mg | 65mg | 11% |
| Copper | 0.186mg | 0.092mg | 10% |
| Vitamin B3 | 5.245mg | 3.846mg | 9% |
| Vitamin B1 | 0.08mg | 0.171mg | 8% |
| Fats | 11.45g | 7.51g | 6% |
| Vitamin B2 | 0.227mg | 0.154mg | 6% |
| Vitamin B5 | 0.642mg | 0.865mg | 4% |
| Monounsaturated fat | 3.869g | 2.559g | 3% |
| Saturated fat | 1.528g | 1.162g | 2% |
| Folate | 10µg | 17µg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Calories | 208kcal | 172kcal | 2% |
| Manganese | 0.108mg | 0.086mg | 1% |
| Vitamin A | 32µg | 39µg | 1% |
| Magnesium | 39mg | 42mg | 1% |
| Protein | 24.62g | 24.47g | 0% |
| Potassium | 397mg | 406mg | 0% |
| Zinc | 1.31mg | 1.27mg | 0% |
| Tryptophan | 0.276mg | 0.274mg | 0% |
| Threonine | 1.079mg | 1.073mg | 0% |
| Isoleucine | 1.134mg | 1.128mg | 0% |
| Leucine | 2.001mg | 1.989mg | 0% |
| Lysine | 2.26mg | 2.248mg | 0% |
| Methionine | 0.729mg | 0.724mg | 0% |
| Phenylalanine | 0.961mg | 0.955mg | 0% |
| Valine | 1.268mg | 1.261mg | 0% |
| Histidine | 0.725mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.473g | 0.406g | N/A |
| Omega-3 - DHA | 0.509g | 1.206g | N/A |
| Omega-3 - DPA | 0g | 0.209g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +52.5% |
| Contains more OtherOther | +47.4% |
~equal in
Protein
~24.47g
~equal in
Carbs
~0g
~equal in
Water
~65.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +51.2% |
| Contains more Poly. FatPolyunsaturated fat | +86.9% |
| Contains less Sat. FatSaturated fat | -24% |
