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  6. Halibut raw vs. Sardines

Halibut raw vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between halibut raw and sardines?

  • Halibut raw is richer in vitamin D and vitamin B6, while sardines are higher in vitamin B12, phosphorus, calcium, selenium, iron, vitamin B3, and copper.
  • Sardines' daily need coverage for vitamin B12 is 331% higher.
  • Sardines have 6 times less vitamin D than halibut raw. Halibut raw has 1097IU of vitamin D, while sardines have 193IU.
  • Halibut raw is lower in cholesterol.

We used Fish, halibut, Greenland, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 -73.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +12633.3%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +342.4%
Contains more CopperCopper +520%
Contains more ZincZinc +227.5%
Contains more PhosphorusPhosphorus +198.8%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +44.4%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 DVitamin D +470.8%
Contains more Vitamin B6Vitamin B6 +151.5%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +179.5%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +183.8%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B5Vitamin B5 +156.8%
Contains more Vitamin B12Vitamin B12 +794%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +900%
Contains more CholineCholine +21.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Sardines DV% diff.
Vitamin B12 1µg 8.94µg 331%
Vitamin D 1097IU 193IU 113%
Vitamin D 27.4µg 4.8µg 113%
Phosphorus 164mg 490mg 47%
Calcium 3mg 382mg 38%
Cholesterol 46mg 142mg 32%
Selenium 36.5µg 52.7µg 29%
Iron 0.66mg 2.92mg 28%
Polyunsaturated fat 1.367g 5.148g 25%
Vitamin B3 1.5mg 5.245mg 23%
Protein 14.37g 24.62g 21%
Vitamin B6 0.42mg 0.167mg 19%
Copper 0.03mg 0.186mg 17%
Monounsaturated fat 8.378g 3.869g 11%
Vitamin B2 0.08mg 0.227mg 11%
Sodium 80mg 307mg 10%
Vitamin E 0.73mg 2.04mg 9%
Zinc 0.4mg 1.31mg 8%
Vitamin B5 0.25mg 0.642mg 8%
Manganese 0.012mg 0.108mg 4%
Potassium 268mg 397mg 4%
Fats 13.84g 11.45g 4%
Saturated fat 2.419g 1.528g 4%
Magnesium 26mg 39mg 3%
Vitamin B1 0.06mg 0.08mg 2%
Vitamin A 14µg 32µg 2%
Vitamin K 0.1µg 2.6µg 2%
Folate 1µg 10µg 2%
Choline 61.8mg 75mg 2%
Calories 186kcal 208kcal 1%
Tryptophan 0.161mg 0.276mg 0%
Threonine 0.63mg 1.079mg 0%
Isoleucine 0.662mg 1.134mg 0%
Leucine 1.168mg 2.001mg 0%
Lysine 1.32mg 2.26mg 0%
Methionine 0.425mg 0.729mg 0%
Phenylalanine 0.561mg 0.961mg 0%
Valine 0.74mg 1.268mg 0%
Histidine 0.423mg 0.725mg 0%
Omega-3 - EPA 0.526g 0.473g N/A
Omega-3 - DHA 0.393g 0.509g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +20.9%
Contains more WaterWater +17.9%
Contains more ProteinProtein +71.3%
Contains more OtherOther +184.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +116.5%
Contains less Sat. FatSaturated fat -36.8%
Contains more Poly. FatPolyunsaturated fat +276.6%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.