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  6. Sardines vs. Whitefish

Sardines vs. Whitefish — In-Depth Nutrition Comparison

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Differences between sardines and whitefish

  • Sardines have more vitamin B12, selenium, calcium, iron, phosphorus, copper, and vitamin B3, while whitefish has more vitamin B6.
  • Sardines' daily need coverage for vitamin B12 is 333% higher.
  • Whitefish contains 12 times less calcium than sardines. Sardines contain 382mg of calcium, while whitefish contains 33mg.
  • The amount of sodium in whitefish is lower.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Sardines vs Whitefish infographic
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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.
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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more CalciumCalcium +1057.6%
Contains more IronIron +521.3%
Contains more CopperCopper +102.2%
Contains more PhosphorusPhosphorus +41.6%
Contains more ManganeseManganese +25.6%
Contains more SeleniumSelenium +225.3%
Contains less SodiumSodium -78.8%
~equal in Magnesium ~42mg
~equal in Potassium ~406mg
~equal in Zinc ~1.27mg

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.
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% 0% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B12Vitamin B12 +831.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +21.9%
Contains more Vitamin B1Vitamin B1 +113.8%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Whitefish DV% diff.
Vitamin B12 8.94µg 0.96µg 333%
Selenium 52.7µg 16.2µg 66%
Calcium 382mg 33mg 35%
Iron 2.92mg 0.47mg 31%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Cholesterol 142mg 77mg 22%
Phosphorus 490mg 346mg 21%
Polyunsaturated fat 5.148g 2.755g 16%
Vitamin E 2.04mg 14%
Vitamin B6 0.167mg 0.346mg 14%
Choline 75mg 14%
Sodium 307mg 65mg 11%
Copper 0.186mg 0.092mg 10%
Vitamin B3 5.245mg 3.846mg 9%
Vitamin B1 0.08mg 0.171mg 8%
Fats 11.45g 7.51g 6%
Vitamin B2 0.227mg 0.154mg 6%
Vitamin B5 0.642mg 0.865mg 4%
Monounsaturated fat 3.869g 2.559g 3%
Calories 208kcal 172kcal 2%
Vitamin K 2.6µg 2%
Folate 10µg 17µg 2%
Saturated fat 1.528g 1.162g 2%
Magnesium 39mg 42mg 1%
Vitamin A 32µg 39µg 1%
Manganese 0.108mg 0.086mg 1%
Protein 24.62g 24.47g 0%
Protein per 100 calories 12g 14g N/A
Calories per 10 g protein 84kcal 70kcal N/A
Weight per 100 calories 48g 58g N/A
Unsaturated / Saturated Fat ratio 5.9 4.6 N/A
Potassium 397mg 406mg 0%
Zinc 1.31mg 1.27mg 0%
Tryptophan 0.276mg 0.274mg 0%
Threonine 1.079mg 1.073mg 0%
Isoleucine 1.134mg 1.128mg 0%
Leucine 2.001mg 1.989mg 0%
Lysine 2.26mg 2.248mg 0%
Methionine 0.729mg 0.724mg 0%
Phenylalanine 0.961mg 0.955mg 0%
Valine 1.268mg 1.261mg 0%
Histidine 0.725mg 0.721mg 0%
Omega-3 (EPA) 0.473g 0.406g N/A
Omega-3 (DHA) 0.509g 1.206g N/A
Omega-3 (DPA) 0g 0.209g 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% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +52.5%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +51.2%
Contains more Poly. FatPolyunsaturated fat +86.9%
Contains less Sat. FatSaturated fat -24%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.