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  6. Sardines vs. Fish, tuna, fresh, yellowfin, raw

Sardines vs. Fish, tuna, fresh, yellowfin, raw — In-Depth Nutrition Comparison

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A recap on the differences between sardines and fish, tuna, fresh, yellowfin, raw

  • Sardines are higher in vitamin B12, calcium, phosphorus, iron, copper, and vitamin D*, yet fish, tuna, fresh, yellowfin, raw is higher in vitamin B3, selenium, and vitamin B6.
  • Sardines cover your daily vitamin B12 needs 286% more than fish, tuna, fresh, yellowfin, raw.
  • Sardines contain 96 times more calcium than fish, tuna, fresh, yellowfin, raw. While sardines contain 382mg of calcium, fish, tuna, fresh, yellowfin, raw contains only 4mg.
  • The amount of cholesterol in fish, tuna, fresh, yellowfin, raw is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, tuna, fresh, yellowfin, raw.

Infographic

Sardines vs Fish, tuna, fresh, yellowfin, raw infographic
Infographic link

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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.2% 39% 29% 12% 10% 119% 5.9% 1.4% 494%
Contains more MagnesiumMagnesium +11.4%
Contains more CalciumCalcium +9450%
Contains more IronIron +279.2%
Contains more CopperCopper +416.7%
Contains more ZincZinc +254.1%
Contains more PhosphorusPhosphorus +76.3%
Contains more ManganeseManganese +881.8%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -85.3%
Contains more SeleniumSelenium +71.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 26% 6% 4.8% 30% 27% 346% 17% 215% 260% 0.25% 1.5%
Contains more Vitamin DVitamin D +182.4%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B12Vitamin B12 +329.8%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +400%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B3Vitamin B3 +252.2%
Contains more Vitamin B6Vitamin B6 +458.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Fish, tuna, fresh, yellowfin, raw DV% diff.
Vitamin B12 8.94µg 2.08µg 286%
Vitamin B3 5.245mg 18.475mg 83%
Selenium 52.7µg 90.6µg 69%
Vitamin B6 0.167mg 0.933mg 59%
Calcium 382mg 4mg 38%
Cholesterol 142mg 39mg 34%
Polyunsaturated fat 5.148g 0.147g 33%
Phosphorus 490mg 278mg 30%
Iron 2.92mg 0.77mg 27%
Fats 11.45g 0.49g 17%
Copper 0.186mg 0.036mg 17%
Vitamin D* 193 IU 69 IU 16%
Vitamin D 4.8µg 1.7µg 16%
Vitamin E 2.04mg 0.24mg 12%
Sodium 307mg 45mg 11%
Zinc 1.31mg 0.37mg 9%
Vitamin B2 0.227mg 0.115mg 9%
Monounsaturated fat 3.869g 0.116g 9%
Vitamin B5 0.642mg 0.28mg 7%
Saturated fat 1.528g 0.172g 6%
Calories 208kcal 109kcal 5%
Manganese 0.108mg 0.011mg 4%
Vitamin B1 0.08mg 0.118mg 3%
Vitamin A 32µg 18µg 2%
Vitamin K 2.6µg 0.1µg 2%
Folate 10µg 2µg 2%
Choline 75mg 65mg 2%
Magnesium 39mg 35mg 1%
Potassium 397mg 441mg 1%
Protein 24.62g 24.4g 0%
Protein per 100 calories 12g 22g N/A
Calories per 10 g protein 84kcal 45kcal N/A
Weight per 100 calories 48g 92g N/A
Unsaturated / Saturated Fat ratio 5.9 1.5 N/A
Trans fat 0.016g N/A
Tryptophan 0.276mg 0.262mg 0%
Threonine 1.079mg 1.025mg 0%
Isoleucine 1.134mg 1.077mg 0%
Leucine 2.001mg 1.9mg 0%
Lysine 2.26mg 2.147mg 0%
Methionine 0.729mg 0.692mg 0%
Phenylalanine 0.961mg 0.913mg 0%
Valine 1.268mg 1.204mg 0%
Histidine 0.725mg 0.688mg 0%
Omega-3 - EPA 0.473g 0.012g N/A
Omega-3 - DHA 0.509g 0.088g N/A
Omega-3 - ALA 0.002g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
24% 74%
Protein: 24.4 g
Fats: 0.49 g
Carbs: 0 g
Water: 74.03 g
Other: 1.08 g
Contains more FatsFats +2236.7%
Contains more OtherOther +300%
Contains more WaterWater +24.2%
~equal in Protein ~24.4g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
40% 27% 34%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.116 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +3235.3%
Contains more Poly. FatPolyunsaturated fat +3402%
Contains less Sat. FatSaturated fat -88.7%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Fish, tuna, fresh, yellowfin, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175159/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.