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  6. Sardines vs. Wolffish

Sardines vs. Wolffish — In-Depth Nutrition Comparison

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Important differences between sardines and wolffish

  • Sardines have more vitamin B12, calcium, iron, phosphorus, copper, vitamin B3, and selenium; however, wolffish has more vitamin B6 and vitamin B1.
  • Sardines' daily need coverage for vitamin B12 is 275% more.
  • Sardines have 48 times more calcium than wolffish. Sardines have 382mg of calcium, while wolffish has 8mg.
  • Wolffish is lower in cholesterol.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Sardines vs Wolffish 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more CalciumCalcium +4675%
Contains more IronIron +2333.3%
Contains more CopperCopper +402.7%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +91.4%
Contains more ManganeseManganese +468.4%
Contains more SeleniumSelenium +12.6%
Contains less SodiumSodium -64.5%
~equal in Magnesium ~38mg
~equal in Potassium ~385mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +101.9%
Contains more Vitamin B12Vitamin B12 +280.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +306.3%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B6Vitamin B6 +176.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.658mg

All nutrients comparison - raw data values

Nutrient Sardines Wolffish DV% diff.
Vitamin B12 8.94µg 2.35µg 275%
Calcium 382mg 8mg 37%
Iron 2.92mg 0.12mg 35%
Phosphorus 490mg 256mg 33%
Cholesterol 142mg 59mg 28%
Polyunsaturated fat 5.148g 1.083g 27%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B6 0.167mg 0.462mg 23%
Copper 0.186mg 0.037mg 17%
Vitamin B3 5.245mg 2.598mg 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Fats 11.45g 3.06g 13%
Vitamin A 32µg 130µg 11%
Selenium 52.7µg 46.8µg 11%
Vitamin B1 0.08mg 0.208mg 11%
Vitamin B2 0.227mg 0.097mg 10%
Sodium 307mg 109mg 9%
Monounsaturated fat 3.869g 1.072g 7%
Saturated fat 1.528g 0.468g 5%
Manganese 0.108mg 0.019mg 4%
Protein 24.62g 22.44g 4%
Calories 208kcal 123kcal 4%
Zinc 1.31mg 1mg 3%
Vitamin K 2.6µg 2%
Folate 10µg 6µg 1%
Magnesium 39mg 38mg 0%
Potassium 397mg 385mg 0%
Vitamin B5 0.642mg 0.658mg 0%
Tryptophan 0.276mg 0.251mg 0%
Threonine 1.079mg 0.984mg 0%
Isoleucine 1.134mg 1.034mg 0%
Leucine 2.001mg 1.824mg 0%
Lysine 2.26mg 2.061mg 0%
Methionine 0.729mg 0.664mg 0%
Phenylalanine 0.961mg 0.876mg 0%
Valine 1.268mg 1.156mg 0%
Histidine 0.725mg 0.661mg 0%
Omega-3 - EPA 0.473g 0.393g N/A
Omega-3 - DHA 0.509g 0.405g N/A
Omega-3 - DPA 0g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more FatsFats +274.2%
Contains more OtherOther +1500%
Contains more WaterWater +24.5%
~equal in Protein ~22.44g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
Contains more Mono. FatMonounsaturated fat +260.9%
Contains more Poly. FatPolyunsaturated fat +375.3%
Contains less Sat. FatSaturated fat -69.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.