Tuna vs. Sardine — Health Impact and Nutrition Comparison
Summary
Sardines are more nutrient-dense than tuna as they have 11% fat and 25% protein, while tuna only has 0.6% fat and 29% protein.
One serving of either fish provides 36-39% of the DV for protein.
Tuna contains less saturated fat than sardines, but sardines have more unsaturated fats.
100g of sardines can provide about 30% of the daily value (DV) required for calcium, while a serving of 50g of tuna can provide about 98% of the DV for selenium.
Sardines are higher in water-soluble vitamins A, D, E, and K, as well as vitamins B2, B5, B9, and B12, while tuna is richer in vitamins B1, B3, and B6.
Table of contents
Introduction
Sardines are oily saltwater fish harvested from the mediterranean sea, north and European shores of the Atlantic Ocean. Due to its geographical importance, countries like Portugal, Italy, and some middle eastern countries that are on the Mediterranean shores consume a lot of sardines. The country that consumes the highest amount of sardines is Portugal.
Sardines can be available year-long; however, fresh sardines are mostly available during the warm seasons, between May and October. In addition to that, during that season, sardines consume the most amount of food and become fatter and tastier. A difference that exists between sardines and tuna is their size and weight. Sardines are usually between 15-30 cm and weigh around 150g each. They are available in the sea in schools of sardines.
Tuna is a saltwater fish (such as Mackerel, Atlantic croaker, and Haddock) that is harvested in all oceans of the world. Japan is the country that consumes the highest amounts of tuna, which is mostly due to its gastronomy which focuses on sushi and sashimi. Tuna has an importance in the sushi market, and it has a high value in that market that it is also sold in auctions.
Different types of tunas are harvested during different seasons. Atlantic bluefin tuna is caught during June and November, and Pacific bluefin tuna is caught between May and October.
A significant difference exists between them, which is the weight and size of the fish. An average tuna is between 2-2.5 meters and weighs around 250kg.
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.
Nutrition
The infographic below presents the nutritional information for 100g of Atlantic sardine canned in oil and tuna cooked in dry heat. However, the average serving size for sardines is 92g, and for tuna, it is 85g.
Please note that the serving size listed only reflects the amount typically consumed and is not a recommendation for the amount you should consume.
Macronutrients and Calories
Sardines are denser in nutrients than tuna. It contains about 11% fat, 25% protein, 60% water, and 4% other nutrients. On the other hand, tuna has a lower fat content, with only 0.6%, and contains 29% protein, 69% water, and 1.4% other nutrients. For more detailed information, please refer to the sections below.
Tuna has fewer calories than sardines, with 130 kcal per 100g for tuna and 208 kcal for sardines.
Carbs
Sardines and tuna contain no carbohydrates.
Protein
Tuna and sardines contain all essential amino acids. However, tuna has 29.15 g of protein per 100g, while sardines have 24.62 g.
It is important to note that a single serving of these fish provides a significant amount of protein, with 36% and 39% of the daily value being met.
The dietary benefits and bodybuilding benefits will be discussed in the upcoming paragraphs.
Fat
Sardines have 11.45g of fat per 100g, while tuna only has 0.59g. A serving of sardines contains 13.5% of the DV for fat, while a serving of tuna has only 0.6% of the DV for fat.
It is important to recognize that sardines contain more mono- and polyunsaturated fats; however, saturated fat amounts are also higher than tuna.
Cholesterol
It's important to know that sardines contain more cholesterol than tuna. Sardines pack 142mg of cholesterol per 100g, while tuna only has 47mg per 100g.
It's crucial to remember that daily cholesterol consumption should not exceed 300mg.
Minerals
It is worth noting that sardines have a more extensive and varied mineral profile than tuna.
Sardines are rich in calcium, iron, phosphorus, sodium, zinc, copper, and manganese, whereas tuna is higher in magnesium, potassium, and selenium.
A serving of 100g of sardines can provide about 30% of the daily value (DV) required for calcium, while a serving of 50g of tuna can provide about 98% of the DV for selenium.
The chart below illustrates the differences between the mineral contents of the two fish.
Mineral Comparison
Contains
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PotassiumPotassium
+32.7%
Contains
less
SodiumSodium
-82.4%
Contains
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SeleniumSelenium
+105.3%
Contains
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CalciumCalcium
+9450%
Contains
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IronIron
+217.4%
Contains
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CopperCopper
+332.6%
Contains
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ZincZinc
+191.1%
Contains
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PhosphorusPhosphorus
+47.1%
Contains
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ManganeseManganese
+730.8%
Vitamins
Sardines contain more lipid-soluble vitamins, such as A, D, E, and K. Besides, sardines are high in vitamins B2, B5, B9, and B12. Meanwhile, tuna is richer in vitamins B1, B3, and B6.
It's worth noting that consuming 100g of tuna can meet about 98% of the daily value (DV) required for vitamin B12. However, the amount of vitamin B12 found in sardines is about 3.8 times higher than that of tuna.
You can confidently meet your daily vitamin B6 needs by consuming just two servings of tuna, which provides a 100% DV of this essential nutrient.
The following is a chart that depicts the difference in vitamin content.
Vitamin Comparison
Contains
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Vitamin B1Vitamin B1
+67.5%
Contains
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Vitamin B3Vitamin B3
+320.8%
Contains
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Vitamin B6Vitamin B6
+521.6%
Contains
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Vitamin AVitamin A
+66.2%
Contains
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Vitamin EVitamin E
+603.4%
Contains
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Vitamin DVitamin D
+140%
Contains
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Vitamin B2Vitamin B2
+65.7%
Contains
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Vitamin B5Vitamin B5
+92.2%
Contains
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Vitamin B12Vitamin B12
+280.4%
Contains
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Vitamin KVitamin K
+2500%
Contains
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FolateFolate
+400%
Glycemic index
Both sardine and tuna have a glycemic index that is equal to 0.
Weight Loss and Diets
Sardine and tuna are high-fat, low-carb meals. As a result, the amount of fat consumed should be considered during weight reduction or varied diets.
Sardines and tuna are also rich in protein, minerals, and vitamins. Making them suitable for different types of diets like the keto diet and bodybuilding curated diets. These diet impacts will be further discussed in this section.
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 keep 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 and 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.
Health impacts
Cardiovascular health
Omega-3 fatty acids in tuna and sardine enhance heart function by regulating lipid levels in the blood and lowering the risk of cardiovascular disease, acting as an antihypertensive, antiarrhythmic, and anti-atherogenic agent (1.2.3.4.5).
Consuming fatty fish at least twice a week may lower the risk of heart disease. The American Heart Association strongly advises making it an integral part of your diet to maintain a healthy heart (6).
According to a study, sardines and tuna, which contain tocopherol, which has anti-inflammatory properties, may decrease the risk of atherosclerosis (7).
Diabetes
Diabetes therapy is based on dietary recommendations, including changes in dietary fat quality. 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 (8).
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 (9).
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 (10).
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 (11).
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 (12).
As a result, calcium-containing products may help reduce gout episodes while protecting your bones (13).
Sardines include vitamin D, which is important to bone health and development (14).
Downsides and Risks
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 (15).
Diabetes
According to certain research, the high cholesterol content of sardines may be linked to an increased risk of type 2 diabetes (16).
Video Summary
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
- Omega-3 fatty acids and blood pressure
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171799/
- https://www.sciencedirect.com/science/article/abs/pii/S0939475304800450
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
- https://pubmed.ncbi.nlm.nih.gov/26272221/
- https://academic.oup.com/ajcn/article/94/1/26/4597878?login=true
- https://www.sciencedirect.com/science/article/abs/pii/S0899900713001044
- https://academic.oup.com/ajcn/article/70/1/85/4714845?login=true
- https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy
- https://www.nature.com/articles/ejcn201171
- https://www.health.harvard.edu/pain/lifestyle-changes-to-reduce-the-risk-of-gout-attacks
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257679/
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2109.2009.02211.x
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/
Infographic
Macronutrient Comparison
Contains more ProteinProtein | +18.4% |
Contains more WaterWater | +15.7% |
Contains more FatsFats | +1840.7% |
Contains more OtherOther | +237.5% |
Fat Type Comparison
Contains less Sat. FatSaturated Fat | -86.6% |
Contains more Mono. FatMonounsaturated Fat | +2703.6% |
Contains more Poly. FatPolyunsaturated fat | +2841.7% |
Comparison summary table
Lower in Cholesterol | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Sugar | Equal | ||
Lower in Glycemic Index | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 130kcal | 208kcal | |
Protein | 29.15g | 24.62g | |
Fats | 0.59g | 11.45g | |
Cholesterol | 47mg | 142mg | |
Vitamin D | 82IU | 193IU | |
Magnesium | 42mg | 39mg | |
Calcium | 4mg | 382mg | |
Potassium | 527mg | 397mg | |
Iron | 0.92mg | 2.92mg | |
Copper | 0.043mg | 0.186mg | |
Zinc | 0.45mg | 1.31mg | |
Phosphorus | 333mg | 490mg | |
Sodium | 54mg | 307mg | |
Vitamin A | 65IU | 108IU | |
Vitamin A | 22µg | 32µg | |
Vitamin E | 0.29mg | 2.04mg | |
Vitamin D | 2µg | 4.8µg | |
Manganese | 0.013mg | 0.108mg | |
Selenium | 108.2µg | 52.7µg | |
Vitamin B1 | 0.134mg | 0.08mg | |
Vitamin B2 | 0.137mg | 0.227mg | |
Vitamin B3 | 22.07mg | 5.245mg | |
Vitamin B5 | 0.334mg | 0.642mg | |
Vitamin B6 | 1.038mg | 0.167mg | |
Vitamin B12 | 2.35µg | 8.94µg | |
Vitamin K | 0.1µg | 2.6µg | |
Folate | 2µg | 10µg | |
Trans Fat | 0.02g | ||
Choline | 77.6mg | 75mg | |
Saturated Fat | 0.205g | 1.528g | |
Monounsaturated Fat | 0.138g | 3.869g | |
Polyunsaturated fat | 0.175g | 5.148g | |
Tryptophan | 0.313mg | 0.276mg | |
Threonine | 1.224mg | 1.079mg | |
Isoleucine | 1.287mg | 1.134mg | |
Leucine | 2.27mg | 2.001mg | |
Lysine | 2.565mg | 2.26mg | |
Methionine | 0.827mg | 0.729mg | |
Phenylalanine | 1.091mg | 0.961mg | |
Valine | 1.438mg | 1.268mg | |
Histidine | 0.822mg | 0.725mg | |
Omega-3 - EPA | 0.015g | 0.473g | |
Omega-3 - DHA | 0.105g | 0.509g | |
Omega-3 - DPA | 0.005g | 0g | |
Omega-6 - Eicosadienoic acid | 0.002g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | Equal | |
Low Glycemic Index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
- 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.