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  6. Steelhead trout vs. Sardines

Steelhead trout vs. Sardines — In-Depth Nutrition Comparison

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How are steelhead trout and sardines different?

  • Steelhead trout is higher in vitamin D; however, sardines are richer in vitamin B12, selenium, calcium, phosphorus, iron, copper, and zinc.
  • Daily need coverage for vitamin B12 for sardines is 131% higher.
  • Steelhead trout contains 3 times more vitamin D than sardines. While steelhead trout contains 604IU of vitamin D, sardines contain only 193IU.
  • Steelhead trout has less cholesterol.

Steelhead trout, boiled, canned (Alaska Native) and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Steelhead trout vs Sardines 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" 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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
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 -61.6%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +1173.3%
Contains more IronIron +356.3%
Contains more CopperCopper +220.7%
Contains more ZincZinc +129.8%
Contains more PhosphorusPhosphorus +96.8%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +102.7%
~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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
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 +214.6%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin B12Vitamin B12 +54.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~2.04mg

All nutrients comparison - raw data values

Nutrient Steelhead trout Sardines DV% diff.
Vitamin B12 5.79µg 8.94µg 131%
Vitamin D 15.1µg 4.8µg 52%
Vitamin D 604IU 193IU 51%
Selenium 26µg 52.7µg 49%
Calcium 30mg 382mg 35%
Phosphorus 249mg 490mg 34%
Vitamin B3 5.245mg 33%
Iron 0.64mg 2.92mg 29%
Cholesterol 59mg 142mg 28%
Polyunsaturated fat 1.225g 5.148g 26%
Vitamin B2 0.227mg 17%
Choline 75mg 14%
Copper 0.058mg 0.186mg 14%
Vitamin B5 0.642mg 13%
Vitamin B6 0.167mg 13%
Sodium 118mg 307mg 8%
Vitamin B1 0.08mg 7%
Zinc 0.57mg 1.31mg 7%
Protein 21.11g 24.62g 7%
Fats 8.26g 11.45g 5%
Monounsaturated fat 2.223g 3.869g 4%
Manganese 0.011mg 0.108mg 4%
Folate 10µg 3%
Magnesium 25mg 39mg 3%
Calories 159kcal 208kcal 2%
Vitamin K 0µg 2.6µg 2%
Vitamin E 2.15mg 2.04mg 1%
Vitamin A 20µg 32µg 1%
Potassium 365mg 397mg 1%
Saturated fat 1.53g 1.528g 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.376g 0.473g N/A
Omega-3 - DHA 0.54g 0.509g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 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 +18.4%
Contains more ProteinProtein +16.6%
Contains more FatsFats +38.6%
Contains more OtherOther +10700%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 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 +74%
Contains more Poly. FatPolyunsaturated fat +320.2%
~equal in Saturated fat ~1.528g

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.