Whiting vs. Sardines — In-Depth Nutrition Comparison
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Differences between whiting and sardines
- Whiting contains less vitamin B12, calcium, iron, phosphorus, vitamin B3, selenium, vitamin D, copper, and vitamin B2 than sardines.
- Sardines' daily need coverage for vitamin B12 is 264% higher.
- The amount of cholesterol in whiting is lower.
The food types used in this comparison are Fish, whiting, mixed species, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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.
| Contains less SodiumSodium | -57% |
| Contains more ManganeseManganese | +20.4% |
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +516.1% |
| Contains more IronIron | +595.2% |
| Contains more CopperCopper | +365% |
| Contains more ZincZinc | +147.2% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains more SeleniumSelenium | +28.2% |
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.
| Contains more Vitamin AVitamin A | +18.8% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin EVitamin E | +436.8% |
| Contains more Vitamin DVitamin D | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B2Vitamin B2 | +278.3% |
| Contains more Vitamin B3Vitamin B3 | +214.1% |
| Contains more Vitamin B5Vitamin B5 | +156.8% |
| Contains more Vitamin B12Vitamin B12 | +243.8% |
| Contains more Vitamin KVitamin K | +2500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.6µg | 8.94µg | 264% |
| Calcium | 62mg | 382mg | 32% |
| Iron | 0.42mg | 2.92mg | 31% |
| Polyunsaturated fat | 0.587g | 5.148g | 30% |
| Phosphorus | 285mg | 490mg | 29% |
| Vitamin B3 | 1.67mg | 5.245mg | 22% |
| Selenium | 41.1µg | 52.7µg | 21% |
| Cholesterol | 84mg | 142mg | 19% |
| Copper | 0.04mg | 0.186mg | 16% |
| Vitamin D | 1.8µg | 4.8µg | 15% |
| Vitamin D | 73IU | 193IU | 15% |
| Fats | 1.69g | 11.45g | 15% |
| Vitamin B2 | 0.06mg | 0.227mg | 13% |
| Vitamin E | 0.38mg | 2.04mg | 11% |
| Monounsaturated fat | 0.445g | 3.869g | 9% |
| Sodium | 132mg | 307mg | 8% |
| Vitamin B5 | 0.25mg | 0.642mg | 8% |
| Zinc | 0.53mg | 1.31mg | 7% |
| Saturated fat | 0.4g | 1.528g | 5% |
| Calories | 116kcal | 208kcal | 5% |
| Magnesium | 27mg | 39mg | 3% |
| Protein | 23.48g | 24.62g | 2% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Choline | 83.3mg | 75mg | 2% |
| Vitamin B1 | 0.068mg | 0.08mg | 1% |
| Vitamin B6 | 0.18mg | 0.167mg | 1% |
| Manganese | 0.13mg | 0.108mg | 1% |
| Folate | 15µg | 10µg | 1% |
| Vitamin A | 38µg | 32µg | 1% |
| Potassium | 434mg | 397mg | 1% |
| Tryptophan | 0.263mg | 0.276mg | 0% |
| Threonine | 1.029mg | 1.079mg | 0% |
| Isoleucine | 1.082mg | 1.134mg | 0% |
| Leucine | 1.908mg | 2.001mg | 0% |
| Lysine | 2.156mg | 2.26mg | 0% |
| Methionine | 0.695mg | 0.729mg | 0% |
| Phenylalanine | 0.917mg | 0.961mg | 0% |
| Valine | 1.21mg | 1.268mg | 0% |
| Histidine | 0.691mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.283g | 0.473g | N/A |
| Omega-3 - DHA | 0.235g | 0.509g | N/A |
| Omega-3 - DPA | 0.017g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.3% |
| Contains more FatsFats | +577.5% |
| Contains more OtherOther | +3500% |
~equal in
Protein
~24.62g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.8% |
| Contains more Mono. FatMonounsaturated fat | +769.4% |
| Contains more Poly. FatPolyunsaturated fat | +777% |
