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  6. Whiting vs. Sardines

Whiting vs. Sardines — In-Depth Nutrition Comparison

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Differences between whiting and sardines

  • Whiting contains less vitamin B12, calcium, iron, phosphorus, vitamin B3, selenium, copper, fats, and vitamin D* than sardines.
  • Sardines' 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 Sardines 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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%
Contains less SodiumSodium -57%
Contains more ManganeseManganese +20.4%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +516.1%
Contains more IronIron +595.2%
Contains more CopperCopper +365%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +71.9%
Contains more SeleniumSelenium +28.2%
~equal in Potassium ~397mg

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% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
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%
Contains more Vitamin AVitamin A +18.8%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +166.7%
Contains more Vitamin EVitamin E +436.8%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +214.1%
Contains more Vitamin B5Vitamin B5 +156.8%
Contains more Vitamin B12Vitamin B12 +243.8%
Contains more Vitamin KVitamin K +2500%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Whiting Sardines DV% diff.
Vitamin B12 2.6µg 8.94µg 264%
Calcium 62mg 382mg 32%
Iron 0.42mg 2.92mg 31%
Polyunsaturated fat 0.587g 5.148g 30%
Phosphorus 285mg 490mg 29%
Vitamin B3 1.67mg 5.245mg 22%
Selenium 41.1µg 52.7µg 21%
Cholesterol 84mg 142mg 19%
Copper 0.04mg 0.186mg 16%
Fats 1.69g 11.45g 15%
Vitamin D* 73 IU 193 IU 15%
Vitamin D 1.8µg 4.8µg 15%
Vitamin B2 0.06mg 0.227mg 13%
Vitamin E 0.38mg 2.04mg 11%
Monounsaturated fat 0.445g 3.869g 9%
Sodium 132mg 307mg 8%
Vitamin B5 0.25mg 0.642mg 8%
Zinc 0.53mg 1.31mg 7%
Calories 116kcal 208kcal 5%
Saturated fat 0.4g 1.528g 5%
Magnesium 27mg 39mg 3%
Protein 23.48g 24.62g 2%
Vitamin K 0.1µg 2.6µg 2%
Choline 83.3mg 75mg 2%
Potassium 434mg 397mg 1%
Vitamin A 38µg 32µg 1%
Manganese 0.13mg 0.108mg 1%
Vitamin B1 0.068mg 0.08mg 1%
Vitamin B6 0.18mg 0.167mg 1%
Folate 15µg 10µg 1%
Protein per 100 calories 20g 12g N/A
Calories per 10 g protein 49kcal 84kcal N/A
Weight per 100 calories 86g 48g N/A
Unsaturated / Saturated Fat ratio 2.6 5.9 N/A
Tryptophan 0.263mg 0.276mg 0%
Threonine 1.029mg 1.079mg 0%
Isoleucine 1.082mg 1.134mg 0%
Leucine 1.908mg 2.001mg 0%
Lysine 2.156mg 2.26mg 0%
Methionine 0.695mg 0.729mg 0%
Phenylalanine 0.917mg 0.961mg 0%
Valine 1.21mg 1.268mg 0%
Histidine 0.691mg 0.725mg 0%
Omega-3 (EPA) 0.283g 0.473g N/A
Omega-3 (DHA) 0.235g 0.509g N/A
Omega-3 (DPA) 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +25.3%
Contains more FatsFats +577.5%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

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

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