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Tuna salad vs Sardine - In-Depth Nutrition Comparison

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What are the main differences between Tuna salad and Sardine?

  • Tuna salad is richer in Vitamin B3, while Sardine is higher in Vitamin B12, Phosphorus, Calcium, Iron, Selenium, Vitamin B2, Vitamin B5, and Zinc.
  • Sardine's daily need coverage for Vitamin B12 is 323% higher.
  • Tuna salad is lower in Cholesterol.

We used Fish, tuna salad and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Tuna salad 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
Contains more Calcium +2147.1%
Contains more Iron +192%
Contains more Magnesium +105.3%
Contains more Phosphorus +175.3%
Contains more Potassium +123%
Contains less Sodium -23.6%
Contains more Zinc +133.9%
Contains more Copper +28.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Calcium +2147.1%
Contains more Iron +192%
Contains more Magnesium +105.3%
Contains more Phosphorus +175.3%
Contains more Potassium +123%
Contains less Sodium -23.6%
Contains more Zinc +133.9%
Contains more Copper +28.3%

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
:
10
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27.7%
Contains more Vitamin A +11.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +106.2%
Contains more Folate +25%
Contains more Vitamin B12 +645%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
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 C +∞%
Contains more Vitamin B3 +27.7%
Contains more Vitamin A +11.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +106.2%
Contains more Folate +25%
Contains more Vitamin B12 +645%

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.
Tuna salad Sardine
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna salad Sardine Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 24.62g Sardine
Fats 9.26g 11.45g Sardine
Carbs 9.41g 0g Tuna salad
Calories 187kcal 208kcal Sardine
Starch g g
Fructose g g
Sugar g 0g Tuna salad
Fiber 0g 0g
Calcium 17mg 382mg Sardine
Iron 1mg 2.92mg Sardine
Magnesium 19mg 39mg Sardine
Phosphorus 178mg 490mg Sardine
Potassium 178mg 397mg Sardine
Sodium 402mg 307mg Sardine
Zinc 0.56mg 1.31mg Sardine
Copper 0.145mg 0.186mg Sardine
Vitamin A 97IU 108IU Sardine
Vitamin E mg 2.04mg Sardine
Vitamin D IU 193IU Sardine
Vitamin D µg 4.8µg Sardine
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.08mg Sardine
Vitamin B2 0.07mg 0.227mg Sardine
Vitamin B3 6.7mg 5.245mg Tuna salad
Vitamin B5 0.26mg 0.642mg Sardine
Vitamin B6 0.081mg 0.167mg Sardine
Folate 8µg 10µg Sardine
Vitamin B12 1.2µg 8.94µg Sardine
Vitamin K µg 2.6µg Sardine
Tryptophan 0.18mg 0.276mg Sardine
Threonine 0.701mg 1.079mg Sardine
Isoleucine 0.739mg 1.134mg Sardine
Leucine 1.293mg 2.001mg Sardine
Lysine 1.457mg 2.26mg Sardine
Methionine 0.47mg 0.729mg Sardine
Phenylalanine 0.626mg 0.961mg Sardine
Valine 0.824mg 1.268mg Sardine
Histidine 0.467mg 0.725mg Sardine
Cholesterol 13mg 142mg Tuna salad
Trans Fat g g
Saturated Fat 1.544g 1.528g Sardine
Monounsaturated Fat 2.887g 3.869g Sardine
Polyunsaturated fat 4.122g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
131
Sardine
Mineral Summary Score
33
Tuna salad
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 food.
Protein
96%
Tuna salad
148%
Sardine
Carbohydrates
9%
Tuna salad
0%
Sardine
Fats
43%
Tuna salad
53%
Sardine

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 129mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 95mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.016g)
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

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.