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Pacific saury vs Sardine - In-Depth Nutrition Comparison

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Significant differences between Pacific saury and Sardine

  • The amount of Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin B3, Vitamin D, Copper and Vitamin B2 in Sardine is higher than in Pacific saury.
  • Sardine covers your daily Vitamin B12 needs 289% more than Pacific saury.
  • Pacific saury contains less Cholesterol.

Specific food types used in this comparison are Fish, pike, northern, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pacific saury vs Sardine infographic
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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
:
Contains less Sodium -87.3%
Contains more Iron +430.9%
Contains more Calcium +570.2%
Contains more Potassium +53.3%
Contains more Magnesium +25.8%
Contains more Copper +264.7%
Contains more Zinc +95.5%
Contains more Phosphorus +122.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 18% 23% 23% 17% 19% 95% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains less Sodium -87.3%
Contains more Iron +430.9%
Contains more Calcium +570.2%
Contains more Potassium +53.3%
Contains more Magnesium +25.8%
Contains more Copper +264.7%
Contains more Zinc +95.5%
Contains more Phosphorus +122.7%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.8%
Contains more Folate +50%
Contains more Vitamin A +54.3%
Contains more Vitamin E +920%
Contains more Vitamin D +92%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B3 +128%
Contains more Vitamin B6 +42.7%
Contains more Vitamin B12 +347%
Contains more Vitamin K +2500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 5% 4% 75% 15% 15% 44% 45% 27% 251% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.8%
Contains more Folate +50%
Contains more Vitamin A +54.3%
Contains more Vitamin E +920%
Contains more Vitamin D +92%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B3 +128%
Contains more Vitamin B6 +42.7%
Contains more Vitamin B12 +347%
Contains more Vitamin K +2500%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Pacific saury
131
Sardine
Mineral Summary Score
27
Pacific saury
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
116%
Pacific saury
148%
Sardine
Carbohydrates
0%
Pacific saury
0%
Sardine
Fats
3%
Pacific saury
53%
Sardine

Comparison summary table

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

Which food is preferable in case of diets?

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

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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?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.41g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pacific saury Sardine Opinion
Calories 88 208 Sardine
Protein 19.26 24.62 Sardine
Fats 0.69 11.45 Sardine
Vitamin C 3.8 0 Pacific saury
Carbs 0 0
Cholesterol 39 142 Pacific saury
Vitamin D 99 193 Sardine
Iron 0.55 2.92 Sardine
Calcium 57 382 Sardine
Potassium 259 397 Sardine
Magnesium 31 39 Sardine
Sugars 0 0
Fiber 0 0
Copper 0.051 0.186 Sardine
Zinc 0.67 1.31 Sardine
Starch
Phosphorus 220 490 Sardine
Sodium 39 307 Pacific saury
Vitamin A 70 108 Sardine
Vitamin E 0.2 2.04 Sardine
Vitamin D 2.5 4.8 Sardine
Vitamin B1 0.058 0.08 Sardine
Vitamin B2 0.063 0.227 Sardine
Vitamin B3 2.3 5.245 Sardine
Vitamin B5 0.75 0.642 Pacific saury
Vitamin B6 0.117 0.167 Sardine
Vitamin B12 2 8.94 Sardine
Vitamin K 0.1 2.6 Sardine
Folate 15 10 Pacific saury
Trans Fat
Saturated Fat 0.118 1.528 Pacific saury
Monounsaturated Fat 0.157 3.869 Sardine
Polyunsaturated fat 0.202 5.148 Sardine
Tryptophan 0.216 0.276 Sardine
Threonine 0.844 1.079 Sardine
Isoleucine 0.887 1.134 Sardine
Leucine 1.565 2.001 Sardine
Lysine 1.768 2.26 Sardine
Methionine 0.57 0.729 Sardine
Phenylalanine 0.752 0.961 Sardine
Valine 0.992 1.268 Sardine
Histidine 0.567 0.725 Sardine
Fructose

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 of the foods presented on this page can be found below.

  1. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.