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  6. Tuna salad vs. Sardines

Tuna salad vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and sardines?

  • Tuna salad is richer in vitamin B3, while sardines are higher in vitamin B12, phosphorus, calcium, iron, selenium, vitamin B2, vitamin B5, and zinc.
  • Sardines' 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 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 more MagnesiumMagnesium +105.3%
Contains more CalciumCalcium +2147.1%
Contains more PotassiumPotassium +123%
Contains more IronIron +192%
Contains more CopperCopper +28.3%
Contains more ZincZinc +133.9%
Contains more PhosphorusPhosphorus +175.3%
Contains less SodiumSodium -23.6%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +27.9%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +645%
Contains more FolateFolate +25%

All nutrients comparison - raw data values

Nutrient Tuna salad Sardines DV% diff.
Vitamin B12 1.2µg 8.94µg 323%
Phosphorus 178mg 490mg 45%
Cholesterol 13mg 142mg 43%
Calcium 17mg 382mg 37%
Iron 1mg 2.92mg 24%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Selenium 41.2µg 52.7µg 21%
Protein 16.04g 24.62g 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B2 0.07mg 0.227mg 12%
Vitamin B3 6.7mg 5.245mg 9%
Vitamin B5 0.26mg 0.642mg 8%
Polyunsaturated fat 4.122g 5.148g 7%
Zinc 0.56mg 1.31mg 7%
Vitamin B6 0.081mg 0.167mg 7%
Potassium 178mg 397mg 6%
Copper 0.145mg 0.186mg 5%
Magnesium 19mg 39mg 5%
Sodium 402mg 307mg 4%
Vitamin B1 0.031mg 0.08mg 4%
Carbs 9.41g 0g 3%
Manganese 0.04mg 0.108mg 3%
Fats 9.26g 11.45g 3%
Monounsaturated fat 2.887g 3.869g 2%
Vitamin C 2.2mg 0mg 2%
Vitamin K 2.6µg 2%
Calories 187kcal 208kcal 1%
Folate 8µg 10µg 1%
Vitamin A 24µg 32µg 1%
Net carbs 9.41g 0g N/A
Saturated fat 1.544g 1.528g 0%
Tryptophan 0.18mg 0.276mg 0%
Threonine 0.701mg 1.079mg 0%
Isoleucine 0.739mg 1.134mg 0%
Leucine 1.293mg 2.001mg 0%
Lysine 1.457mg 2.26mg 0%
Methionine 0.47mg 0.729mg 0%
Phenylalanine 0.626mg 0.961mg 0%
Valine 0.824mg 1.268mg 0%
Histidine 0.467mg 0.725mg 0%
Omega-3 - EPA 0.014g 0.473g N/A
Omega-3 - DHA 0.055g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 CarbsCarbs +∞%
Contains more ProteinProtein +53.5%
Contains more FatsFats +23.7%
Contains more OtherOther +102.8%
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 +34%
Contains more Poly. FatPolyunsaturated fat +24.9%
~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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.