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Sardine vs. Wolffish — In-Depth Nutrition Comparison

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Important differences between Sardine and Wolffish

  • Sardine has more Vitamin B12, Calcium, Iron, Phosphorus, Copper, Vitamin B3, and Selenium, however, Wolffish has more Vitamin B6, and Vitamin A RAE.
  • Sardine's daily need coverage for Vitamin B12 is 275% more.
  • Sardine has 48 times more Calcium than Wolffish. Sardine has 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

Sardine 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.
Contains more Calcium +4675%
Contains more Iron +2333.3%
Contains more Phosphorus +91.4%
Contains more Zinc +31%
Contains more Copper +402.7%
Contains more Manganese +468.4%
Contains more Selenium +12.6%
Contains less Sodium -64.5%
Equal in Magnesium - 38
Equal in Potassium - 385
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 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Contains more Calcium +4675%
Contains more Iron +2333.3%
Contains more Phosphorus +91.4%
Contains more Zinc +31%
Contains more Copper +402.7%
Contains more Manganese +468.4%
Contains more Selenium +12.6%
Contains less Sodium -64.5%
Equal in Magnesium - 38
Equal in Potassium - 385

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 B2 +134%
Contains more Vitamin B3 +101.9%
Contains more Folate +66.7%
Contains more Vitamin B12 +280.4%
Contains more Vitamin A +300.9%
Contains more Vitamin B1 +160%
Contains more Vitamin B6 +176.6%
Equal in Vitamin B5 - 0.658
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 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0% 0%
Contains more Vitamin B2 +134%
Contains more Vitamin B3 +101.9%
Contains more Folate +66.7%
Contains more Vitamin B12 +280.4%
Contains more Vitamin A +300.9%
Contains more Vitamin B1 +160%
Contains more Vitamin B6 +176.6%
Equal in Vitamin B5 - 0.658

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +274.2%
Contains more Other +1500%
Contains more Water +24.5%
Equal in Protein - 22.44
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 Fats +274.2%
Contains more Other +1500%
Contains more Water +24.5%
Equal in Protein - 22.44

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Wolffish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Wolffish Opinion
Protein 24.62g 22.44g Sardine
Fats 11.45g 3.06g Sardine
Calories 208kcal 123kcal Sardine
Calcium 382mg 8mg Sardine
Iron 2.92mg 0.12mg Sardine
Magnesium 39mg 38mg Sardine
Phosphorus 490mg 256mg Sardine
Potassium 397mg 385mg Sardine
Sodium 307mg 109mg Wolffish
Zinc 1.31mg 1mg Sardine
Copper 0.186mg 0.037mg Sardine
Manganese 0.108mg 0.019mg Sardine
Selenium 52.7µg 46.8µg Sardine
Vitamin A 108IU 433IU Wolffish
Vitamin A RAE 32µg 130µg Wolffish
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.208mg Wolffish
Vitamin B2 0.227mg 0.097mg Sardine
Vitamin B3 5.245mg 2.598mg Sardine
Vitamin B5 0.642mg 0.658mg Wolffish
Vitamin B6 0.167mg 0.462mg Wolffish
Folate 10µg 6µg Sardine
Vitamin B12 8.94µg 2.35µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.251mg Sardine
Threonine 1.079mg 0.984mg Sardine
Isoleucine 1.134mg 1.034mg Sardine
Leucine 2.001mg 1.824mg Sardine
Lysine 2.26mg 2.061mg Sardine
Methionine 0.729mg 0.664mg Sardine
Phenylalanine 0.961mg 0.876mg Sardine
Valine 1.268mg 1.156mg Sardine
Histidine 0.725mg 0.661mg Sardine
Cholesterol 142mg 59mg Wolffish
Saturated Fat 1.528g 0.468g Wolffish
Omega-3 - DHA 0.509g 0.405g Sardine
Omega-3 - EPA 0.473g 0.393g Sardine
Omega-3 - DPA 0g 0.055g Wolffish
Monounsaturated Fat 3.869g 1.072g Sardine
Polyunsaturated fat 5.148g 1.083g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Wolffish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
124%
Sardine
46%
Wolffish
Minerals Daily Need Coverage Score
94%
Sardine
49%
Wolffish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wolffish
Wolffish contains less Sodium (difference - 198mg)
Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 83mg)
Which food is lower in Saturated Fat?
Wolffish
Wolffish is lower in Saturated Fat (difference - 1.06g)
Which food is cheaper?
Wolffish
Wolffish is cheaper (difference - $7)
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
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. 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.