Sardine vs. Whitefish — In-Depth Nutrition Comparison
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Differences between Sardine and Whitefish
- Sardine has more Vitamin B12, Selenium, Calcium, Iron, Phosphorus, Copper, and Vitamin B3, while Whitefish has more Vitamin B6.
- Sardine's daily need coverage for Vitamin B12 is 333% higher.
- Whitefish contains 12 times less Calcium than Sardine. Sardine contains 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.
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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
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Calcium
+1057.6%
Contains
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Iron
+521.3%
Contains
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Phosphorus
+41.6%
Contains
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Copper
+102.2%
Contains
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Manganese
+25.6%
Contains
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Selenium
+225.3%
Contains
less
Sodium
-78.8%
Equal in Magnesium - 42
Equal in Potassium - 406
Equal in Zinc - 1.27
Contains
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Calcium
+1057.6%
Contains
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Iron
+521.3%
Contains
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Phosphorus
+41.6%
Contains
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Copper
+102.2%
Contains
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Manganese
+25.6%
Contains
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Selenium
+225.3%
Contains
less
Sodium
-78.8%
Equal in Magnesium - 42
Equal in Potassium - 406
Equal in Zinc - 1.27
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
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Vitamin B2
+47.4%
Contains
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Vitamin B3
+36.4%
Contains
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Vitamin B12
+831.3%
Contains
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Vitamin A
+21.3%
Contains
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Vitamin B1
+113.8%
Contains
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Vitamin B5
+34.7%
Contains
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Vitamin B6
+107.2%
Contains
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Folate
+70%
Contains
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Vitamin B2
+47.4%
Contains
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Vitamin B3
+36.4%
Contains
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Vitamin B12
+831.3%
Contains
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Vitamin A
+21.3%
Contains
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Vitamin B1
+113.8%
Contains
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Vitamin B5
+34.7%
Contains
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Vitamin B6
+107.2%
Contains
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Folate
+70%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+52.5%
Contains
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Other
+47.4%
Equal in Protein - 24.47
Equal in Water - 65.09
Contains
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Fats
+52.5%
Contains
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Other
+47.4%
Equal in Protein - 24.47
Equal in Water - 65.09
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+51.2%
Contains
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Polyunsaturated fat
+86.9%
Contains
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Saturated Fat
-24%
Contains
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Monounsaturated Fat
+51.2%
Contains
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Polyunsaturated fat
+86.9%
Contains
less
Saturated Fat
-24%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 24.62g | 24.47g |
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| Fats | 11.45g | 7.51g |
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| Calories | 208kcal | 172kcal |
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| Calcium | 382mg | 33mg |
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| Iron | 2.92mg | 0.47mg |
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| Magnesium | 39mg | 42mg |
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| Phosphorus | 490mg | 346mg |
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| Potassium | 397mg | 406mg |
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| Sodium | 307mg | 65mg |
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| Zinc | 1.31mg | 1.27mg |
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| Copper | 0.186mg | 0.092mg |
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| Manganese | 0.108mg | 0.086mg |
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| Selenium | 52.7µg | 16.2µg |
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| Vitamin A | 108IU | 131IU |
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| Vitamin A RAE | 32µg | 39µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 193IU |
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| Vitamin D | 4.8µg |
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| Vitamin B1 | 0.08mg | 0.171mg |
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| Vitamin B2 | 0.227mg | 0.154mg |
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| Vitamin B3 | 5.245mg | 3.846mg |
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| Vitamin B5 | 0.642mg | 0.865mg |
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| Vitamin B6 | 0.167mg | 0.346mg |
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| Folate | 10µg | 17µg |
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| Vitamin B12 | 8.94µg | 0.96µg |
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| Vitamin K | 2.6µg |
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| Tryptophan | 0.276mg | 0.274mg |
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| Threonine | 1.079mg | 1.073mg |
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| Isoleucine | 1.134mg | 1.128mg |
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| Leucine | 2.001mg | 1.989mg |
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| Lysine | 2.26mg | 2.248mg |
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| Methionine | 0.729mg | 0.724mg |
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| Phenylalanine | 0.961mg | 0.955mg |
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| Valine | 1.268mg | 1.261mg |
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| Histidine | 0.725mg | 0.721mg |
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| Cholesterol | 142mg | 77mg |
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| Saturated Fat | 1.528g | 1.162g |
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| Omega-3 - DHA | 0.509g | 1.206g |
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| Omega-3 - EPA | 0.473g | 0.406g |
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| Omega-3 - DPA | 0g | 0.209g |
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| Monounsaturated Fat | 3.869g | 2.559g |
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| Polyunsaturated fat | 5.148g | 2.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
35%
Minerals Daily Need Coverage Score
94%
41%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 242mg)
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Whitefish is lower in Saturated Fat (difference - 0.366g)
Which food is cheaper?
Whitefish is cheaper (difference - $7)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.