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Fish sticks vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between fish sticks and sardines

  • Fish sticks are higher in vitamin E, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and copper.
  • Sardines cover your daily vitamin B12 needs 333% more than fish sticks.
  • Fish sticks contain 3 times more vitamin E than sardines. While fish sticks contain 6.88mg of vitamin E, sardines contain only 2.04mg.
  • The amount of cholesterol in fish sticks is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fish, fish sticks, frozen, prepared and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Fish sticks vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
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%
Contains more ManganeseManganese +68.5%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +2287.5%
Contains more PotassiumPotassium +114.6%
Contains more IronIron +247.6%
Contains more CopperCopper +215.3%
Contains more ZincZinc +211.9%
Contains more PhosphorusPhosphorus +156.5%
Contains less SodiumSodium -23.6%
Contains more SeleniumSelenium +235.7%

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% 1.3% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
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%
Contains more Vitamin EVitamin E +237.3%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin KVitamin K +80.8%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +241.5%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B6Vitamin B6 +114.1%
Contains more Vitamin B12Vitamin B12 +831.3%
Contains more CholineCholine +75.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Fish sticks Sardines DV% diff.
Vitamin B12 0.96µg 8.94µg 333%
Selenium 15.7µg 52.7µg 67%
Phosphorus 191mg 490mg 43%
Cholesterol 28mg 142mg 38%
Calcium 16mg 382mg 37%
Vitamin E 6.88mg 2.04mg 32%
Protein 11.01g 24.62g 27%
Iron 0.84mg 2.92mg 26%
Vitamin D 1IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 1.536mg 5.245mg 23%
Polyunsaturated fat 7.824g 5.148g 18%
Copper 0.059mg 0.186mg 14%
Saturated fat 3.733g 1.528g 10%
Vitamin B2 0.116mg 0.227mg 9%
Zinc 0.42mg 1.31mg 8%
Starch 20.46g 8%
Vitamin B6 0.078mg 0.167mg 7%
Carbs 21.66g 0g 7%
Fats 16.23g 11.45g 7%
Vitamin B5 0.272mg 0.642mg 7%
Fiber 1.5g 0g 6%
Choline 42.8mg 75mg 6%
Potassium 185mg 397mg 6%
Folate 24µg 10µg 4%
Sodium 402mg 307mg 4%
Vitamin B1 0.122mg 0.08mg 4%
Calories 277kcal 208kcal 3%
Manganese 0.182mg 0.108mg 3%
Vitamin A 4µg 32µg 3%
Magnesium 25mg 39mg 3%
Vitamin K 4.7µg 2.6µg 2%
Monounsaturated fat 3.193g 3.869g 2%
Net carbs 20.16g 0g N/A
Sugar 1.65g 0g N/A
Trans fat 0.124g N/A
Tryptophan 0.122mg 0.276mg 0%
Threonine 0.372mg 1.079mg 0%
Isoleucine 0.429mg 1.134mg 0%
Leucine 0.852mg 2.001mg 0%
Lysine 0.795mg 2.26mg 0%
Methionine 0.296mg 0.729mg 0%
Phenylalanine 0.47mg 0.961mg 0%
Valine 0.5mg 1.268mg 0%
Histidine 0.23mg 0.725mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.05g 0.473g N/A
Omega-3 - DHA 0.088g 0.509g N/A
Omega-3 - ALA 0.236g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 7.289g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +41.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +123.6%
Contains more WaterWater +20.4%
Contains more OtherOther +170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 3.733 g
Monounsaturated fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Poly. FatPolyunsaturated fat +52%
Contains less Sat. FatSaturated fat -59.1%
Contains more Mono. FatMonounsaturated fat +21.2%

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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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.