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  6. Fish, tuna, fresh, yellowfin, raw vs. Sardine

Fish, tuna, fresh, yellowfin, raw vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between fish, tuna, fresh, yellowfin, raw and sardine

  • Fish, tuna, fresh, yellowfin, raw is higher in vitamin B3, selenium, and vitamin B6, yet sardine is higher in vitamin B12, calcium, phosphorus, iron, vitamin D, and copper.
  • Sardine covers your daily vitamin B12 needs 286% more than fish, tuna, fresh, yellowfin, raw.
  • Fish, tuna, fresh, yellowfin, raw contains 6 times more vitamin B6 than sardine. While fish, tuna, fresh, yellowfin, raw contains 0.933mg of vitamin B6, sardine contains only 0.167mg.
  • The amount of cholesterol in fish, tuna, fresh, yellowfin, raw is lower.

Food varieties used in this article are Fish, tuna, fresh, yellowfin, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Fish, tuna, fresh, yellowfin, raw vs Sardine 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 25% 1.2% 39% 29% 12% 10% 119% 5.9% 1.4% 494%
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 less SodiumSodium -85.3%
Contains more SeleniumSelenium +71.9%
Contains more MagnesiumMagnesium +11.4%
Contains more CalciumCalcium +9450%
Contains more IronIron +279.2%
Contains more CopperCopper +416.7%
Contains more ZincZinc +254.1%
Contains more PhosphorusPhosphorus +76.3%
Contains more ManganeseManganese +881.8%
~equal in Potassium ~397mg

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% 6% 4.8% 26% 30% 27% 346% 17% 215% 260% 0.25% 1.5% 35%
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 B1Vitamin B1 +47.5%
Contains more Vitamin B3Vitamin B3 +252.2%
Contains more Vitamin B6Vitamin B6 +458.7%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin DVitamin D +182.4%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B12Vitamin B12 +329.8%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +400%
Contains more CholineCholine +15.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 74%
Protein: 24.4 g
Fats: 0.49 g
Carbs: 0 g
Water: 74.03 g
Other: 1.08 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 +24.2%
Contains more FatsFats +2236.7%
Contains more OtherOther +300%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 27% 34%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.116 g
Polyunsaturated fat: Poly. Fat 0.147 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 -88.7%
Contains more Mono. FatMonounsaturated fat +3235.3%
Contains more Poly. FatPolyunsaturated fat +3402%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish, tuna, fresh, yellowfin, raw Sardine DV% diff.
Vitamin B12 2.08µg 8.94µg 286%
Vitamin B3 18.475mg 5.245mg 83%
Selenium 90.6µg 52.7µg 69%
Vitamin B6 0.933mg 0.167mg 59%
Calcium 4mg 382mg 38%
Cholesterol 39mg 142mg 34%
Polyunsaturated fat 0.147g 5.148g 33%
Phosphorus 278mg 490mg 30%
Iron 0.77mg 2.92mg 27%
Fats 0.49g 11.45g 17%
Copper 0.036mg 0.186mg 17%
Vitamin D 69IU 193IU 16%
Vitamin D 1.7µg 4.8µg 16%
Vitamin E 0.24mg 2.04mg 12%
Sodium 45mg 307mg 11%
Vitamin B2 0.115mg 0.227mg 9%
Zinc 0.37mg 1.31mg 9%
Monounsaturated fat 0.116g 3.869g 9%
Vitamin B5 0.28mg 0.642mg 7%
Saturated fat 0.172g 1.528g 6%
Calories 109kcal 208kcal 5%
Manganese 0.011mg 0.108mg 4%
Vitamin B1 0.118mg 0.08mg 3%
Choline 65mg 75mg 2%
Vitamin K 0.1µg 2.6µg 2%
Folate 2µg 10µg 2%
Vitamin A 18µg 32µg 2%
Potassium 441mg 397mg 1%
Magnesium 35mg 39mg 1%
Protein 24.4g 24.62g 0%
Trans fat 0.016g N/A
Tryptophan 0.262mg 0.276mg 0%
Threonine 1.025mg 1.079mg 0%
Isoleucine 1.077mg 1.134mg 0%
Leucine 1.9mg 2.001mg 0%
Lysine 2.147mg 2.26mg 0%
Methionine 0.692mg 0.729mg 0%
Phenylalanine 0.913mg 0.961mg 0%
Valine 1.204mg 1.268mg 0%
Histidine 0.688mg 0.725mg 0%
Omega-3 - EPA 0.012g 0.473g N/A
Omega-3 - DHA 0.088g 0.509g N/A
Omega-3 - ALA 0.002g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, tuna, fresh, yellowfin, raw Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
74%
Fish, tuna, fresh, yellowfin, raw
119%
Sardine
Minerals Daily Need Coverage Score
74%
Fish, tuna, fresh, yellowfin, raw
94%
Sardine

Comparison summary

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 Cholesterol?
Fish, tuna, fresh, yellowfin, raw
Fish, tuna, fresh, yellowfin, raw is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Fish, tuna, fresh, yellowfin, raw
Fish, tuna, fresh, yellowfin, raw contains less Sodium (difference - 262mg)
Which food is lower in Saturated fat?
Fish, tuna, fresh, yellowfin, raw
Fish, tuna, fresh, yellowfin, raw is lower in Saturated fat (difference - 1.356g)
Which food is lower in glycemic index?
Fish, tuna, fresh, yellowfin, raw
Fish, tuna, fresh, yellowfin, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, tuna, fresh, yellowfin, raw
Fish, tuna, fresh, yellowfin, raw is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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, tuna, fresh, yellowfin, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175159/nutrients
  2. Sardine - 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.