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  6. Fish, trout, rainbow, wild, cooked, dry heat vs. Sardines

Fish, trout, rainbow, wild, cooked, dry heat vs. Sardines — In-Depth Nutrition Comparison

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The main differences between fish, trout, rainbow, wild, cooked, dry heat and sardines

  • Fish, trout, rainbow, wild, cooked, dry heat is richer in vitamin B6, yet sardines are richer in vitamin B12, selenium, iron, phosphorus, calcium, copper, and vitamin B2.
  • Daily need coverage for vitamin B12 for sardines is 110% higher.
  • Fish, trout, rainbow, wild, cooked, dry heat contains 2 times more vitamin B6 than sardines. Fish, trout, rainbow, wild, cooked, dry heat contains 0.346mg of vitamin B6, while sardines contain 0.167mg.
  • Fish, trout, rainbow, wild, cooked, dry heat contains less cholesterol.

Food types used in this article are Fish, trout, rainbow, wild, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Fish, trout, rainbow, wild, cooked, dry heat vs Sardines 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 22% 26% 40% 14% 19% 14% 115% 7.3% 2.7% 72%
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 PotassiumPotassium +12.8%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +344.2%
Contains more IronIron +668.4%
Contains more CopperCopper +220.7%
Contains more ZincZinc +156.9%
Contains more PhosphorusPhosphorus +82.2%
Contains more ManganeseManganese +414.3%
Contains more SeleniumSelenium +299.2%

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 6.7% 5% 0% 0% 38% 22% 108% 64% 80% 788% 0% 14% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +113.3%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B12Vitamin B12 +41.9%
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Fish, trout, rainbow, wild, cooked, dry heat Sardines DV% diff.
Vitamin B12 6.3µg 8.94µg 110%
Selenium 13.2µg 52.7µg 72%
Phosphorus 269mg 490mg 32%
Iron 0.38mg 2.92mg 32%
Calcium 86mg 382mg 30%
Vitamin D 4.8µg 24%
Cholesterol 69mg 142mg 24%
Vitamin D 193IU 24%
Polyunsaturated fat 1.831g 5.148g 22%
Vitamin E 2.04mg 14%
Vitamin B6 0.346mg 0.167mg 14%
Copper 0.058mg 0.186mg 14%
Choline 75mg 14%
Sodium 56mg 307mg 11%
Vitamin B2 0.097mg 0.227mg 10%
Fats 5.82g 11.45g 9%
Vitamin B5 1.065mg 0.642mg 8%
Zinc 0.51mg 1.31mg 7%
Vitamin B1 0.152mg 0.08mg 6%
Monounsaturated fat 1.746g 3.869g 5%
Manganese 0.021mg 0.108mg 4%
Calories 150kcal 208kcal 3%
Vitamin B3 5.77mg 5.245mg 3%
Protein 22.92g 24.62g 3%
Vitamin A 15µg 32µg 2%
Vitamin K 2.6µg 2%
Folate 19µg 10µg 2%
Potassium 448mg 397mg 2%
Magnesium 31mg 39mg 2%
Vitamin C 2mg 0mg 2%
Saturated fat 1.619g 1.528g 0%
Tryptophan 0.257mg 0.276mg 0%
Threonine 1.005mg 1.079mg 0%
Isoleucine 1.056mg 1.134mg 0%
Leucine 1.863mg 2.001mg 0%
Lysine 2.105mg 2.26mg 0%
Methionine 0.679mg 0.729mg 0%
Phenylalanine 0.895mg 0.961mg 0%
Valine 1.181mg 1.268mg 0%
Histidine 0.675mg 0.725mg 0%
Omega-3 - EPA 0.468g 0.473g N/A
Omega-3 - DHA 0.52g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 71%
Protein: 22.92 g
Fats: 5.82 g
Carbs: 0 g
Water: 70.5 g
Other: 0.76 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 WaterWater +18.3%
Contains more FatsFats +96.7%
Contains more OtherOther +468.4%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 1.619 g
Monounsaturated fat: Mono. Fat 1.746 g
Polyunsaturated fat: Poly. Fat 1.831 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 Mono. FatMonounsaturated fat +121.6%
Contains more Poly. FatPolyunsaturated fat +181.2%
~equal in Saturated fat ~1.528g

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, trout, rainbow, wild, cooked, dry heat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175155/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.