Tuna vs. Sardine — Health Impact and Nutrition Comparison

Culinary world

Sardines are available in different ways, and they can be sold fresh, frozen, smoked, canned sardines with olive oil or soybean oil, and pickled.

Different countries have their signature dish when it comes to sardines. For example, in Italy, Sicily, a famous regional dish is pasta con le sarde, spaghetti mixed with sardines and anchovies. In Portugal, where seafood is one of the main sources of proteins in gastronomy, they rely heavily on sardine consumption. One of the famous sardine dishes is grilled sardines.

On the other hand, tuna can be used in many different recipes. It can be consumed raw, which is the case in sushi and sashimi in Japanese gastronomy. Raw tuna is of high value as it needs culinary mastery and the best type of fish for the perfect flavors.

Tuna can be grilled or canned with different types of oils. The most common consumption of tuna is the raw form which is in Japanese gastronomy. Another famous tuna dish is seared tuna. Canned tuna has a variety of ways to be eaten; one of the common ways is tuna pasta, or tuna salad, where canned tuna is associated with different types of pasta and garnishes.

In this article, we will compare sardines and tuna based on their difference in nutritional content, weight loss and diet impacts, and health impacts.

Glycemic index

Both sardine and tuna have a glycemic index that is equal to 0.

Calories

Tuna is lower in calories compared to sardines. However, the difference is not of high significance.

Carbs

Sardine and tuna are devoid of carbs; the total amount of carbs in both equals 0.

Protein

Tuna is richer in proteins compared to sardines. The amount of protein in both foods is high, and the amino profile is versatile. The dietary benefits and bodybuilding benefits will be discussed in the upcoming paragraphs.

Fat

Sardine contains higher amounts of fats compared to tuna. However, the higher amount of sardine is also due to the added oil. The amount of fat is double in sardines compared to tuna.

Omega-3 fatty acid

Fatty fish, such as sardine and tuna, are among the best sources of omega-3 fatty acids, including EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid).

These fatty acids are important lipids with a variety of health benefits.

Their health significance will be explored in the section on health effects.

Cholesterol

Sardines are higher in cholesterol compared to tuna. The amount of cholesterol in sardines is 100mg higher than that of tuna, which is relatively very high and has to be considered.

Minerals

Sardines have a richer and more versatile mineral profile compared to tuna. Sardine is richer in phosphorus, zinc, copper, calcium, and iron. 

On the other hand, tuna is richer in magnesium and has a lower sodium content.

It is important to mention that 300g of sardine and tuna can satisfy the recommended daily values of different minerals. For example, 300g of sardine can complete the daily requirement of phosphorus, iron, and calcium. On the other hand, 300g of tuna can complete the daily requirement of phosphorus only.

The following is a chart that depicts the difference in mineral content.

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.

Tuna

2

:

8

Sardine

Contains more Magnesium +64.1%

Contains less Sodium -83.7%

Contains more Calcium +3720%

Contains more Iron +122.9%

Contains more Phosphorus +50.3%

Contains more Potassium +22.9%

Contains more Zinc +70.1%

Contains more Copper +69.1%

Contains more Manganese +440%

Contains more Selenium +12.6%

Tuna

Sardine

Contains more Magnesium +64.1%

Contains less Sodium -83.7%

Contains more Calcium +3720%

Contains more Iron +122.9%

Contains more Phosphorus +50.3%

Contains more Potassium +22.9%

Contains more Zinc +70.1%

Contains more Copper +69.1%

Contains more Manganese +440%

Contains more Selenium +12.6%

Vitamins

Tuna has a more versatile and richer vitamin profile compared to sardines. Tuna is richer in vitamins B1, B2, B3, B5, B6, B12, and A. 

On the other hand, sardine is richer in vitamin D and vitamin E.

It is important that we mention that 300g of tuna can satisfy the recommended daily value of vitamins B3, B6, B12, and E. On the other hand, 300g of sardine can satisfy the recommended daily value of vitamin K, vitamins B3, B12, and D.

The following is a chart that depicts the difference in vitamin content.

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.

Tuna

7

:

4

Sardine

Contains more Vitamin A +2233.3%

Contains more Vitamin B1 +247.5%

Contains more Vitamin B2 +34.8%

Contains more Vitamin B3 +101%

Contains more Vitamin B5 +113.4%

Contains more Vitamin B6 +214.4%

Contains more Vitamin B12 +21.7%

Contains more Folate +400%

Tuna

Sardine

Contains more Vitamin A +2233.3%

Contains more Vitamin B1 +247.5%

Contains more Vitamin B2 +34.8%

Contains more Vitamin B3 +101%

Contains more Vitamin B5 +113.4%

Contains more Vitamin B6 +214.4%

Contains more Vitamin B12 +21.7%

Contains more Folate +400%

Keto Diet

Sardine and tuna are considered ideal keto diet foods. They are high-fat, low-carb meals. It is critical to remember that the fat profile of these fish contains healthy fats. However, when consuming sardine, it is necessary to take in mind its high cholesterol level.

Sardine has a higher mineral and vitamin content than tuna.

Tuna has a richer vitamin profile compared to sardines. Both these give an advantage to these foods in the keto diet.

Vegan Diet

Both sardines and tuna cannot be consumed in the vegan diet.

Bodybuilding

Sardine and tuna are perfect foods to be consumed during bodybuilding. They are packed with proteins, healthy fats and are devoid of carbs. This combination makes them ideal for bodybuilding. These foods are easy to prepare and can be associated with a salad to provide a fuller range of flavors and tastes. It is important to associate these types of proteins with fiber-rich food.

Cardiovascular health

Omega-3 fatty acids in tuna and sardine enhance heart function by lowering blood triglyceride levels and risk of cardiovascular disease, acting as an antihypertensive, antiarrhythmic, and anti-atherogenic agent. (1)

Omega-3 fatty acids are antiarrhythmic, antithrombotic, and anti-inflammatory. These fatty acids are also used to treat hyperlipidemia, high blood pressure, and rheumatoid arthritis. There are no known medication interactions between omega-3 fatty acids. (2)

Researchers from the American Medical Association Journal discovered that omega-3 fatty acids could lower blood pressure and reduce your chance of getting heart disease. (3)

Higher doses of omega-3 fatty acids are necessary to lower high triglyceride levels (2 to 4g per day) as well as morning stiffness and the number of sensitive joints in rheumatoid arthritis patients (at least 3g per day). (4) (5)

According to research, gamma-tocopherol (gT) has favorable cardiovascular benefits due to its anti-inflammatory action. (6)

Diabetes

Diabetes therapy is based on dietary recommendations, including changes in the quality of dietary fat. The danger associated with increased blood glucose concentrations with an omega-3–enriched diet may be offset by beneficial effects on lipoprotein concentrations.

Patients with type 2 diabetes may benefit from an increase in long-chain omega-three fatty acids from fatty fish (tuna, sardine) and omega 6 fatty acids from linoleic acid. Thus tuna and sardines are recommended to be consumed in the regulation of glucose levels in diabetes. (7)

According to several papers, a high-fat diet supplemented with fish oil improved metabolic characteristics linked with type 2 diabetes, such as decreased glucose tolerance and hepatic steatosis. (8)

Cancer

Few studies suggest that consuming essential fatty acids may reduce the chance of getting cancer. As we know, fat from both sources contains 20–25 percent saturated fatty acids, the fat-soluble vitamins A and D, and omega–3 fatty acids, which are important components of cell membranes and appear to have anti-inflammatory effects as well as inhibiting the growth of colon, breast, and prostate cancers in vitro. (9)

Inflammation

Tuna and sardine have anti-inflammatory properties due to their omega-3 content, contributing to their preventive activities against atherosclerosis, plaque rupture, and cardiovascular mortality. (1)

Regulation of pro-inflammatory prostaglandins and hydroxyeicosatetraenoic acid synthesis via the cyclooxygenase and lipoxygenase pathways via fatty acids has a significant role in inflammation, proliferation, and angiogenesis which are essential drivers in cancer progression. (10)

Bone Health

Sardine, a tiny fish that may be eaten with the bones, is a good source of calcium, even if calcium from bone may be difficult to absorb. (11)

As a result, calcium-containing products may help reduce gout episodes while also protecting your bones. (12)

Sardines include vitamin D, which is important to bone health and development. (13)

Pregnancy

Methylmercury, which is present in tuna, can build up in human tissues. It can have a detrimental influence on the development of the baby's brain and nervous system. Rapid development rates and a high-fat content in tuna may play key roles in controlling pollutant concentrations such as mercury.

So, pregnant women should avoid too much tuna consumption (14).

Diabetes

According to certain research, the high cholesterol content of sardines may be linked to an increased risk of type 2 diabetes. (15)