Tuna vs. Sardines — In-Depth Nutrition Comparison
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How are tuna and sardines different?
- Tuna is higher in vitamin B3, selenium, and vitamin B6; however, sardines are richer in vitamin B12, calcium, iron, phosphorus, vitamin D, and copper.
- Daily need coverage for vitamin B12 for sardines is 275% higher.
- Tuna contains 6 times more vitamin B6 than sardines. While tuna contains 1.038mg of vitamin B6, sardines contain only 0.167mg.
- Tuna has less cholesterol.
Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.
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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 more PotassiumPotassium | +32.7% |
| Contains less SodiumSodium | -82.4% |
| Contains more SeleniumSelenium | +105.3% |
| Contains more CalciumCalcium | +9450% |
| Contains more IronIron | +217.4% |
| Contains more CopperCopper | +332.6% |
| Contains more ZincZinc | +191.1% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more ManganeseManganese | +730.8% |
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 B1Vitamin B1 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +320.8% |
| Contains more Vitamin B6Vitamin B6 | +521.6% |
| Contains more Vitamin AVitamin A | +45.5% |
| Contains more Vitamin EVitamin E | +603.4% |
| Contains more Vitamin DVitamin D | +140% |
| Contains more Vitamin B2Vitamin B2 | +65.7% |
| Contains more Vitamin B5Vitamin B5 | +92.2% |
| Contains more Vitamin B12Vitamin B12 | +280.4% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.35µg | 8.94µg | 275% |
| Vitamin B3 | 22.07mg | 5.245mg | 105% |
| Selenium | 108.2µg | 52.7µg | 101% |
| Vitamin B6 | 1.038mg | 0.167mg | 67% |
| Calcium | 4mg | 382mg | 38% |
| Polyunsaturated fat | 0.175g | 5.148g | 33% |
| Cholesterol | 47mg | 142mg | 32% |
| Iron | 0.92mg | 2.92mg | 25% |
| Phosphorus | 333mg | 490mg | 22% |
| Fats | 0.59g | 11.45g | 17% |
| Copper | 0.043mg | 0.186mg | 16% |
| Vitamin D | 2µg | 4.8µg | 14% |
| Vitamin D | 82IU | 193IU | 14% |
| Vitamin E | 0.29mg | 2.04mg | 12% |
| Sodium | 54mg | 307mg | 11% |
| Protein | 29.15g | 24.62g | 9% |
| Monounsaturated fat | 0.138g | 3.869g | 9% |
| Zinc | 0.45mg | 1.31mg | 8% |
| Vitamin B2 | 0.137mg | 0.227mg | 7% |
| Saturated fat | 0.205g | 1.528g | 6% |
| Vitamin B5 | 0.334mg | 0.642mg | 6% |
| Vitamin B1 | 0.134mg | 0.08mg | 5% |
| Calories | 130kcal | 208kcal | 4% |
| Potassium | 527mg | 397mg | 4% |
| Manganese | 0.013mg | 0.108mg | 4% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Folate | 2µg | 10µg | 2% |
| Vitamin A | 22µg | 32µg | 1% |
| Magnesium | 42mg | 39mg | 1% |
| Trans fat | 0.02g | N/A | |
| Choline | 77.6mg | 75mg | 0% |
| Tryptophan | 0.313mg | 0.276mg | 0% |
| Threonine | 1.224mg | 1.079mg | 0% |
| Isoleucine | 1.287mg | 1.134mg | 0% |
| Leucine | 2.27mg | 2.001mg | 0% |
| Lysine | 2.565mg | 2.26mg | 0% |
| Methionine | 0.827mg | 0.729mg | 0% |
| Phenylalanine | 1.091mg | 0.961mg | 0% |
| Valine | 1.438mg | 1.268mg | 0% |
| Histidine | 0.822mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.015g | 0.473g | N/A |
| Omega-3 - DHA | 0.105g | 0.509g | N/A |
| Omega-3 - DPA | 0.005g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.4% |
| Contains more WaterWater | +15.7% |
| Contains more FatsFats | +1840.7% |
| Contains more OtherOther | +237.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.6% |
| Contains more Mono. FatMonounsaturated fat | +2703.6% |
| Contains more Poly. FatPolyunsaturated fat | +2841.7% |
