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Whiting vs. Sardine — In-Depth Nutrition Comparison

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Differences between Whiting and Sardine

  • Whiting contains less Vitamin B12, Calcium, Iron, Phosphorus, Vitamin B3, Selenium, Vitamin D, Copper, and Vitamin B2 than Sardine.
  • Sardine's 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.

Infographic

Whiting vs Sardine 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.
Contains less Sodium -57%
Contains more Manganese +20.4%
Contains more Calcium +516.1%
Contains more Iron +595.2%
Contains more Magnesium +44.4%
Contains more Phosphorus +71.9%
Contains more Zinc +147.2%
Contains more Copper +365%
Contains more Selenium +28.2%
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -57%
Contains more Manganese +20.4%
Contains more Calcium +516.1%
Contains more Iron +595.2%
Contains more Magnesium +44.4%
Contains more Phosphorus +71.9%
Contains more Zinc +147.2%
Contains more Copper +365%
Contains more Selenium +28.2%
Equal in Potassium - 397

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 A +18.5%
Contains more Folate +50%
Contains more Choline +11.1%
Contains more Vitamin E +436.8%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +278.3%
Contains more Vitamin B3 +214.1%
Contains more Vitamin B5 +156.8%
Contains more Vitamin B12 +243.8%
Contains more Vitamin K +2500%
Equal in Vitamin B6 - 0.167
Equal in Choline - 75
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin A +18.5%
Contains more Folate +50%
Contains more Choline +11.1%
Contains more Vitamin E +436.8%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +278.3%
Contains more Vitamin B3 +214.1%
Contains more Vitamin B5 +156.8%
Contains more Vitamin B12 +243.8%
Contains more Vitamin K +2500%
Equal in Vitamin B6 - 0.167
Equal in Choline - 75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25.3%
Contains more Fats +577.5%
Contains more Other +3500%
Equal in Protein - 24.62
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 Water +25.3%
Contains more Fats +577.5%
Contains more Other +3500%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +769.4%
Contains more Polyunsaturated fat +777%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +769.4%
Contains more Polyunsaturated fat +777%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting Sardine
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Whiting Sardine Opinion
Protein 23.48g 24.62g Sardine
Fats 1.69g 11.45g Sardine
Calories 116kcal 208kcal Sardine
Calcium 62mg 382mg Sardine
Iron 0.42mg 2.92mg Sardine
Magnesium 27mg 39mg Sardine
Phosphorus 285mg 490mg Sardine
Potassium 434mg 397mg Whiting
Sodium 132mg 307mg Whiting
Zinc 0.53mg 1.31mg Sardine
Copper 0.04mg 0.186mg Sardine
Manganese 0.13mg 0.108mg Whiting
Selenium 41.1µg 52.7µg Sardine
Vitamin A 128IU 108IU Whiting
Vitamin A RAE 38µg 32µg Whiting
Vitamin E 0.38mg 2.04mg Sardine
Vitamin D 73IU 193IU Sardine
Vitamin D 1.8µg 4.8µg Sardine
Vitamin B1 0.068mg 0.08mg Sardine
Vitamin B2 0.06mg 0.227mg Sardine
Vitamin B3 1.67mg 5.245mg Sardine
Vitamin B5 0.25mg 0.642mg Sardine
Vitamin B6 0.18mg 0.167mg Whiting
Folate 15µg 10µg Whiting
Vitamin B12 2.6µg 8.94µg Sardine
Choline 83.3mg 75mg Whiting
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.263mg 0.276mg Sardine
Threonine 1.029mg 1.079mg Sardine
Isoleucine 1.082mg 1.134mg Sardine
Leucine 1.908mg 2.001mg Sardine
Lysine 2.156mg 2.26mg Sardine
Methionine 0.695mg 0.729mg Sardine
Phenylalanine 0.917mg 0.961mg Sardine
Valine 1.21mg 1.268mg Sardine
Histidine 0.691mg 0.725mg Sardine
Cholesterol 84mg 142mg Whiting
Saturated Fat 0.4g 1.528g Whiting
Omega-3 - DHA 0.235g 0.509g Sardine
Omega-3 - EPA 0.283g 0.473g Sardine
Omega-3 - DPA 0.017g 0g Whiting
Monounsaturated Fat 0.445g 3.869g Sardine
Polyunsaturated fat 0.587g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Whiting
124%
Sardine
Minerals Daily Need Coverage Score
50%
Whiting
94%
Sardine

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 175mg)
Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 1.128g)
Which food is cheaper?
Whiting
Whiting is cheaper (difference - $7)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.