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  6. Fish, trout, rainbow, wild, raw vs. Sardines

Fish, trout, rainbow, wild, raw vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between fish, trout, rainbow, wild, raw and sardines

  • Fish, trout, rainbow, wild, raw has more vitamin B6; however, sardines are higher in vitamin B12, selenium, calcium, phosphorus, iron, vitamin B2, and copper.
  • Sardines cover your daily need for vitamin B12, 187% more than fish, trout, rainbow, wild, raw.
  • Fish, trout, rainbow, wild, raw has 2 times more vitamin B6 than sardines. While fish, trout, rainbow, wild, raw has 0.406mg of vitamin B6, sardines have only 0.167mg.
  • Fish, trout, rainbow, wild, raw has less cholesterol.

These are the specific foods used in this comparison Fish, trout, rainbow, wild, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Fish, trout, rainbow, wild, raw 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% 20% 42% 26% 36% 29% 116% 4% 21% 69%
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 +21.2%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +46.3%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +470.1%
Contains more IronIron +317.1%
Contains more CopperCopper +70.6%
Contains more ZincZinc +21.3%
Contains more PhosphorusPhosphorus +80.8%
Contains more SeleniumSelenium +318.3%

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 8% 6.3% 0% 0% 31% 24% 101% 56% 94% 556% 0% 9% 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 +53.8%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +68.4%
Contains more Vitamin B2Vitamin B2 +116.2%
Contains more Vitamin B12Vitamin B12 +100.9%
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Fish, trout, rainbow, wild, raw Sardines DV% diff.
Vitamin B12 4.45µg 8.94µg 187%
Selenium 12.6µg 52.7µg 73%
Calcium 67mg 382mg 32%
Phosphorus 271mg 490mg 31%
Cholesterol 59mg 142mg 28%
Iron 0.7mg 2.92mg 28%
Polyunsaturated fat 1.237g 5.148g 26%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B6 0.406mg 0.167mg 18%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Fats 3.46g 11.45g 12%
Sodium 31mg 307mg 12%
Copper 0.109mg 0.186mg 9%
Vitamin B2 0.105mg 0.227mg 9%
Protein 20.48g 24.62g 8%
Monounsaturated fat 1.129g 3.869g 7%
Vitamin B5 0.928mg 0.642mg 6%
Saturated fat 0.722g 1.528g 4%
Vitamin B1 0.123mg 0.08mg 4%
Calories 119kcal 208kcal 4%
Vitamin C 2.4mg 0mg 3%
Zinc 1.08mg 1.31mg 2%
Potassium 481mg 397mg 2%
Manganese 0.158mg 0.108mg 2%
Magnesium 31mg 39mg 2%
Vitamin K 2.6µg 2%
Vitamin B3 5.384mg 5.245mg 1%
Folate 12µg 10µg 1%
Vitamin A 19µg 32µg 1%
Tryptophan 0.229mg 0.276mg 0%
Threonine 0.898mg 1.079mg 0%
Isoleucine 0.944mg 1.134mg 0%
Leucine 1.664mg 2.001mg 0%
Lysine 1.881mg 2.26mg 0%
Methionine 0.606mg 0.729mg 0%
Phenylalanine 0.799mg 0.961mg 0%
Valine 1.055mg 1.268mg 0%
Histidine 0.603mg 0.725mg 0%
Omega-3 - EPA 0.167g 0.473g N/A
Omega-3 - DHA 0.42g 0.509g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 3% 72% 4%
Protein: 20.48 g
Fats: 3.46 g
Carbs: 0 g
Water: 71.87 g
Other: 4.19 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 +20.6%
Contains more ProteinProtein +20.2%
Contains more FatsFats +230.9%
~equal in Carbs ~0g
~equal in Other ~4.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 37% 40%
Saturated fat: Sat. Fat 0.722 g
Monounsaturated fat: Mono. Fat 1.129 g
Polyunsaturated fat: Poly. Fat 1.237 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 less Sat. FatSaturated fat -52.7%
Contains more Mono. FatMonounsaturated fat +242.7%
Contains more Poly. FatPolyunsaturated fat +316.2%

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175154/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.