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Halibut vs Sardine - In-Depth Nutrition Comparison

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What are the main differences between Halibut and Sardine?

  • Halibut is richer in Vitamin D, and Vitamin B6, while Sardine is higher in Vitamin B12, Phosphorus, Calcium, Selenium, Iron, Vitamin B3, and Copper.
  • Sardine's daily need coverage for Vitamin B12 is 331% higher.
  • Sardine has 6 times less Vitamin D than Halibut. Halibut has 1097IU of Vitamin D, while Sardine has 193IU.
  • Halibut 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Halibut
Halibut
1
:
7
Sardine
Sardine
Contains less Sodium -73.9%
Contains more Calcium +12633.3%
Contains more Iron +342.4%
Contains more Magnesium +50%
Contains more Phosphorus +198.8%
Contains more Potassium +48.1%
Contains more Zinc +227.5%
Contains more Copper +520%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains less Sodium -73.9%
Contains more Calcium +12633.3%
Contains more Iron +342.4%
Contains more Magnesium +50%
Contains more Phosphorus +198.8%
Contains more Potassium +48.1%
Contains more Zinc +227.5%
Contains more Copper +520%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Halibut
Halibut
2
:
9
Sardine
Sardine
Contains more Vitamin D +470.8%
Contains more Vitamin B6 +151.5%
Contains more Vitamin A +129.8%
Contains more Vitamin E +179.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B5 +156.8%
Contains more Folate +900%
Contains more Vitamin B12 +794%
Contains more Vitamin K +2500%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin D +470.8%
Contains more Vitamin B6 +151.5%
Contains more Vitamin A +129.8%
Contains more Vitamin E +179.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B5 +156.8%
Contains more Folate +900%
Contains more Vitamin B12 +794%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut
Halibut
2
:
2
Sardine
Sardine
Contains more Fats +20.9%
Contains more Water +17.9%
Contains more Protein +71.3%
Contains more Other +184.2%
Halibut
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Sardine
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 Fats +20.9%
Contains more Water +17.9%
Contains more Protein +71.3%
Contains more Other +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut
Halibut
1
:
2
Sardine
Sardine
Contains more Monounsaturated Fat +116.5%
Contains less Saturated Fat -36.8%
Contains more Polyunsaturated fat +276.6%
Halibut
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +116.5%
Contains less Saturated Fat -36.8%
Contains more Polyunsaturated fat +276.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Halibut Sardine
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Halibut Sardine Opinion
Protein 14.37g 24.62g Sardine
Fats 13.84g 11.45g Halibut
Calories 186kcal 208kcal Sardine
Calcium 3mg 382mg Sardine
Iron 0.66mg 2.92mg Sardine
Magnesium 26mg 39mg Sardine
Phosphorus 164mg 490mg Sardine
Potassium 268mg 397mg Sardine
Sodium 80mg 307mg Halibut
Zinc 0.4mg 1.31mg Sardine
Copper 0.03mg 0.186mg Sardine
Vitamin A 47IU 108IU Sardine
Vitamin A RAE 14µg 32µg Sardine
Vitamin E 0.73mg 2.04mg Sardine
Vitamin D 1097IU 193IU Halibut
Vitamin D 27.4µg 4.8µg Halibut
Vitamin B1 0.06mg 0.08mg Sardine
Vitamin B2 0.08mg 0.227mg Sardine
Vitamin B3 1.5mg 5.245mg Sardine
Vitamin B5 0.25mg 0.642mg Sardine
Vitamin B6 0.42mg 0.167mg Halibut
Folate 1µg 10µg Sardine
Vitamin B12 1µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.161mg 0.276mg Sardine
Threonine 0.63mg 1.079mg Sardine
Isoleucine 0.662mg 1.134mg Sardine
Leucine 1.168mg 2.001mg Sardine
Lysine 1.32mg 2.26mg Sardine
Methionine 0.425mg 0.729mg Sardine
Phenylalanine 0.561mg 0.961mg Sardine
Valine 0.74mg 1.268mg Sardine
Histidine 0.423mg 0.725mg Sardine
Cholesterol 46mg 142mg Halibut
Saturated Fat 2.419g 1.528g Sardine
Omega-3 - DHA 0.393g 0.509g Sardine
Omega-3 - EPA 0.526g 0.473g Halibut
Omega-3 - DPA 0.089g 0g Halibut
Monounsaturated Fat 8.378g 3.869g Halibut
Polyunsaturated fat 1.367g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
95%
Halibut
131%
Sardine
Minerals Daily Need Coverage Score
21%
Halibut
79%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.891g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 227mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 96mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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