Sardines vs. Flatfish — In-Depth Nutrition Comparison
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What are the differences between sardines and flatfish?
- The amount of vitamin B12, selenium, calcium, iron, phosphorus, vitamin B3, protein, copper, and vitamin B2 in sardines is higher than in flatfish.
- Sardines' daily need coverage for vitamin B12 is 318% more.
- Flatfish contains 15 times less calcium than sardines. Sardines contain 382mg of calcium, while flatfish contains 25mg.
- Flatfish has less cholesterol.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +77.3% |
| Contains more CalciumCalcium | +1428% |
| Contains more PotassiumPotassium | +101.5% |
| Contains more IronIron | +1169.6% |
| Contains more CopperCopper | +708.7% |
| Contains more ZincZinc | +235.9% |
| Contains more PhosphorusPhosphorus | +58.6% |
| Contains less SodiumSodium | -15.4% |
| Contains more ManganeseManganese | +535.3% |
| Contains more SeleniumSelenium | +61.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +37.1% |
| Contains more Vitamin AVitamin A | +166.7% |
| Contains more Vitamin EVitamin E | +164.9% |
| Contains more Vitamin B1Vitamin B1 | +207.7% |
| Contains more Vitamin B2Vitamin B2 | +808% |
| Contains more Vitamin B3Vitamin B3 | +310.4% |
| Contains more Vitamin B5Vitamin B5 | +182.8% |
| Contains more Vitamin B6Vitamin B6 | +45.2% |
| Contains more Vitamin B12Vitamin B12 | +582.4% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 1.31µg | 318% |
| Selenium | 52.7µg | 32.6µg | 37% |
| Calcium | 382mg | 25mg | 36% |
| Iron | 2.92mg | 0.23mg | 34% |
| Polyunsaturated fat | 5.148g | 0.459g | 31% |
| Cholesterol | 142mg | 56mg | 29% |
| Phosphorus | 490mg | 309mg | 26% |
| Vitamin B3 | 5.245mg | 1.278mg | 25% |
| Protein | 24.62g | 15.24g | 19% |
| Copper | 0.186mg | 0.023mg | 18% |
| Vitamin B2 | 0.227mg | 0.025mg | 16% |
| Fats | 11.45g | 2.37g | 14% |
| Zinc | 1.31mg | 0.39mg | 8% |
| Vitamin E | 2.04mg | 0.77mg | 8% |
| Vitamin B5 | 0.642mg | 0.227mg | 8% |
| Monounsaturated fat | 3.869g | 0.657g | 8% |
| Vitamin D* | 193 IU | 139 IU | 7% |
| Vitamin D | 4.8µg | 3.5µg | 7% |
| Calories | 208kcal | 86kcal | 6% |
| Potassium | 397mg | 197mg | 6% |
| Vitamin B1 | 0.08mg | 0.026mg | 5% |
| Magnesium | 39mg | 22mg | 4% |
| Manganese | 0.108mg | 0.017mg | 4% |
| Vitamin B6 | 0.167mg | 0.115mg | 4% |
| Saturated fat | 1.528g | 0.542g | 4% |
| Sodium | 307mg | 363mg | 2% |
| Vitamin A | 32µg | 12µg | 2% |
| Vitamin K | 2.6µg | 0.1µg | 2% |
| Folate | 10µg | 6µg | 1% |
| Choline | 75mg | 79.9mg | 1% |
| Protein per 100 calories | 12g | 18g | N/A |
| Calories per 10 g protein | 84kcal | 56kcal | N/A |
| Weight per 100 calories | 48g | 116g | N/A |
| Unsaturated / Saturated Fat ratio | 5.9 | 2.1 | N/A |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.276mg | 0.197mg | 0% |
| Threonine | 1.079mg | 0.719mg | 0% |
| Isoleucine | 1.134mg | 0.754mg | 0% |
| Leucine | 2.001mg | 1.335mg | 0% |
| Lysine | 2.26mg | 1.561mg | 0% |
| Methionine | 0.729mg | 0.56mg | 0% |
| Phenylalanine | 0.961mg | 0.624mg | 0% |
| Valine | 1.268mg | 0.8mg | 0% |
| Histidine | 0.725mg | 0.374mg | 0% |
| Omega-3 (EPA) | 0.473g | 0.168g | N/A |
| Omega-3 (DHA) | 0.509g | 0.132g | N/A |
| Omega-3 (DPA) | 0g | 0.034g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +61.5% |
| Contains more FatsFats | +383.1% |
| Contains more WaterWater | +36.1% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +488.9% |
| Contains more Poly. FatPolyunsaturated fat | +1021.6% |
| Contains less Sat. FatSaturated fat | -64.5% |
