Rockfish vs. Sardine — In-Depth Nutrition Comparison
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How are Rockfish and Sardine different?
- Rockfish is higher in Selenium, however, Sardine is richer in Vitamin B12, Calcium, Phosphorus, Iron, Copper, Vitamin B3, and Vitamin E.
- Daily need coverage for Vitamin B12 from Sardine is 306% higher.
- Rockfish has less Cholesterol.
Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +17.6% |
| Contains less SodiumSodium | -71% |
| Contains more SeleniumSelenium | +44.6% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +2147.1% |
| Contains more IronIron | +711.1% |
| Contains more CopperCopper | +353.7% |
| Contains more ZincZinc | +204.7% |
| Contains more PhosphorusPhosphorus | +97.6% |
| Contains more ManganeseManganese | +730.8% |
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.
| Contains more Vitamin B6Vitamin B6 | +44.3% |
| Contains more Vitamin AVitamin A | +575% |
| Contains more Vitamin EVitamin E | +363.6% |
| Contains more Vitamin B1Vitamin B1 | +196.3% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin B5Vitamin B5 | +58.9% |
| Contains more Vitamin B12Vitamin B12 | +462.3% |
| Contains more Vitamin KVitamin K | +∞% |
~equal in
Vitamin D
~4.8µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.3% |
| Contains more ProteinProtein | +10.8% |
| Contains more FatsFats | +606.8% |
| Contains more OtherOther | +191.9% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -72.5% |
| Contains more Mono. FatMonounsaturated Fat | +730.3% |
| Contains more Poly. FatPolyunsaturated fat | +961.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 109kcal | 208kcal |
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| Protein | 22.23g | 24.62g |
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| Fats | 1.62g | 11.45g |
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| Cholesterol | 61mg | 142mg |
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| Vitamin D | 183IU | 193IU |
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| Magnesium | 33mg | 39mg |
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| Calcium | 17mg | 382mg |
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| Potassium | 467mg | 397mg |
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| Iron | 0.36mg | 2.92mg |
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| Copper | 0.041mg | 0.186mg |
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| Zinc | 0.43mg | 1.31mg |
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| Phosphorus | 248mg | 490mg |
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| Sodium | 89mg | 307mg |
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| Vitamin A | 16IU | 108IU |
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| Vitamin A | 5µg | 32µg |
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| Vitamin E | 0.44mg | 2.04mg |
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| Vitamin D | 4.6µg | 4.8µg |
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| Manganese | 0.013mg | 0.108mg |
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| Selenium | 76.2µg | 52.7µg |
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| Vitamin B1 | 0.027mg | 0.08mg |
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| Vitamin B2 | 0.226mg | 0.227mg |
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| Vitamin B3 | 2.897mg | 5.245mg |
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| Vitamin B5 | 0.404mg | 0.642mg |
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| Vitamin B6 | 0.241mg | 0.167mg |
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| Vitamin B12 | 1.59µg | 8.94µg |
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| Vitamin K | 0µg | 2.6µg |
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| Folate | 10µg | 10µg | |
| Trans Fat | 0.025g |
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| Choline | 78.7mg | 75mg |
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| Saturated Fat | 0.42g | 1.528g |
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| Monounsaturated Fat | 0.466g | 3.869g |
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| Polyunsaturated fat | 0.485g | 5.148g |
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| Tryptophan | 0.296mg | 0.276mg |
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| Threonine | 1.014mg | 1.079mg |
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| Isoleucine | 1.06mg | 1.134mg |
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| Leucine | 1.835mg | 2.001mg |
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| Lysine | 2.188mg | 2.26mg |
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| Methionine | 0.707mg | 0.729mg |
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| Phenylalanine | 0.935mg | 0.961mg |
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| Valine | 1.106mg | 1.268mg |
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| Histidine | 0.502mg | 0.725mg |
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| Omega-3 - EPA | 0.107g | 0.473g |
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| Omega-3 - DHA | 0.238g | 0.509g |
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| Omega-3 - DPA | 0.027g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
45%
124%
Minerals Daily Need Coverage Score
64%
94%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Rockfish is lower in Cholesterol (difference - 81mg)
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 218mg)
Which food is lower in Saturated Fat?
Rockfish is lower in Saturated Fat (difference - 1.108g)
Which food is cheaper?
Rockfish is cheaper (difference - $7)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)