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  6. Trout vs. Sardine

Trout vs. Sardine — In-Depth Nutrition Comparison

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How are Trout and Sardine different?

  • Trout is higher in Vitamin D, Vitamin B5, and Vitamin B6, however, Sardine is richer in Vitamin B12, Selenium, Calcium, Iron, Phosphorus, and Copper.
  • Daily need coverage for Vitamin B12 from Sardine is 201% higher.
  • Trout contains 4 times more Vitamin D than Sardine. While Trout contains 759IU of Vitamin D, Sardine contains only 193IU.
  • Trout has less Cholesterol.

Fish, trout, rainbow, farmed, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Trout 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Trout
Trout
2
:
8
Sardine
Sardine
Contains more Potassium +13.4%
Contains less Sodium -80.1%
Contains more Calcium +1173.3%
Contains more Iron +711.1%
Contains more Magnesium +30%
Contains more Phosphorus +81.5%
Contains more Zinc +142.6%
Contains more Copper +238.2%
Contains more Manganese +730.8%
Contains more Selenium +87.5%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Potassium +13.4%
Contains less Sodium -80.1%
Contains more Calcium +1173.3%
Contains more Iron +711.1%
Contains more Magnesium +30%
Contains more Phosphorus +81.5%
Contains more Zinc +142.6%
Contains more Copper +238.2%
Contains more Manganese +730.8%
Contains more Selenium +87.5%

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.
Trout
Trout
9
:
3
Sardine
Sardine
Contains more Vitamin A +178.7%
Contains more Vitamin E +36.8%
Contains more Vitamin D +295.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B5 +210%
Contains more Vitamin B6 +131.1%
Contains more Folate +20%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B12 +117.5%
Contains more Vitamin K +2500%
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 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 A +178.7%
Contains more Vitamin E +36.8%
Contains more Vitamin D +295.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B5 +210%
Contains more Vitamin B6 +131.1%
Contains more Folate +20%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B12 +117.5%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
1
:
3
Sardine
Sardine
Contains more Water +15.3%
Contains more Fats +55.1%
Contains more Other +4220%
Equal in Protein - 24.62
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 Water +15.3%
Contains more Fats +55.1%
Contains more Other +4220%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
0
:
3
Sardine
Sardine
Contains more Monounsaturated Fat +63.7%
Contains more Polyunsaturated fat +186.2%
Equal in Saturated Fat - 1.528
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +63.7%
Contains more Polyunsaturated fat +186.2%
Equal in Saturated Fat - 1.528

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Trout Sardine
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Trout Sardine Opinion
Protein 23.8g 24.62g Sardine
Fats 7.38g 11.45g Sardine
Calories 168kcal 208kcal Sardine
Calcium 30mg 382mg Sardine
Iron 0.36mg 2.92mg Sardine
Magnesium 30mg 39mg Sardine
Phosphorus 270mg 490mg Sardine
Potassium 450mg 397mg Trout
Sodium 61mg 307mg Trout
Zinc 0.54mg 1.31mg Sardine
Copper 0.055mg 0.186mg Sardine
Manganese 0.013mg 0.108mg Sardine
Selenium 28.1µg 52.7µg Sardine
Vitamin A 301IU 108IU Trout
Vitamin A RAE 100µg 32µg Trout
Vitamin E 2.79mg 2.04mg Trout
Vitamin D 759IU 193IU Trout
Vitamin D 19µg 4.8µg Trout
Vitamin C 2.9mg 0mg Trout
Vitamin B1 0.143mg 0.08mg Trout
Vitamin B2 0.107mg 0.227mg Sardine
Vitamin B3 6.646mg 5.245mg Trout
Vitamin B5 1.99mg 0.642mg Trout
Vitamin B6 0.386mg 0.167mg Trout
Folate 12µg 10µg Trout
Vitamin B12 4.11µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.279mg 0.276mg Trout
Threonine 1.092mg 1.079mg Trout
Isoleucine 1.148mg 1.134mg Trout
Leucine 2.025mg 2.001mg Trout
Lysine 2.287mg 2.26mg Trout
Methionine 0.738mg 0.729mg Trout
Phenylalanine 0.973mg 0.961mg Trout
Valine 1.283mg 1.268mg Trout
Histidine 0.733mg 0.725mg Trout
Cholesterol 70mg 142mg Trout
Trans Fat 0.056g Sardine
Saturated Fat 1.651g 1.528g Sardine
Omega-3 - DHA 0.616g 0.509g Trout
Omega-3 - EPA 0.259g 0.473g Sardine
Omega-3 - DPA 0.109g 0g Trout
Monounsaturated Fat 2.363g 3.869g Sardine
Polyunsaturated fat 1.799g 5.148g Sardine
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
131%
Trout
131%
Sardine
Minerals Daily Need Coverage Score
40%
Trout
94%
Sardine

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 246mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 72mg)
Which food is cheaper?
Trout
Trout is cheaper (difference - $7)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.123g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.