Sardines vs Tuna: Nutritional Comparison and Health Benefits
Sardines and tuna are popular choices when it comes to canned fish, each bringing unique flavors and nutritional benefits. Sardines and tuna do have some differences. Sardines vs tuna, let’s compare.
While both are rich in protein and Omega-3 fatty acids, sardines are generally considered the more nutrient-dense option. Sardines contain a higher percentage of minerals and vitamins. Sardines have a stronger flavor and more oily than the milder tuna. Tuna meatier and more steak-like than sardines.
This article will examine their differences in complete detail. Included is a side-by-side comparison of all their nutrients. In addition, I’ll compare their benefits, tastes, textures, mercury levels and costs.
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Nutritional Profile Comparison
When comparing sardines and tuna, it is important to examine their macronutrient profiles, vitamin content, mineral content, and omega-3 fatty acids. These aspects offer insight into their nutritional benefits and differences.
| Sardines, raw (100 g) | Tuna, raw, white (100 g) | |
| Calories | 208 | 128 |
| Total fat | 11.4 g | 2.97 g |
| Cholesterol | 142 mg | 42 mg |
| Protein | 24.6 g | 23.6 g |
| Sodium | 307 mg | 377 mg |
| B-6 | 0.16 mg | 0.21 mg |
| B-12 | 8.94 mcg | 1.17 mcg |
| B5 | 0.64 mg | 0.12 mg |
| Niacin | 5.2 mg | 5.8 mg |
| Thiamin | 0.08 mg | 0.008 mg |
| Riboflavin | 0.22 mg | 0.04 mg |
| Folate | 10 mcg | 2 mcg |
| Iron | 2.92 mg | 0.97 mg |
| Potassium | 397 mg | 237 mg |
| Magnesium | 39 mg | 33 mg |
| Phosphorus | 490 mg | 217 mg |
| Calcium | 382 mg | 14 mg |
| Zinc | 1.31 mg | 0.48 mg |
| Selenium | 52.7 mcg | 65.7 mcg |
Macronutrients in Sardines vs Tuna
Sardines and tuna vary notably in their macronutrient composition. Sardines are higher in fat, providing roughly 11.4 grams of fat per 100 grams, compared to tuna, which contains about 2.97 gram of fat per 100 grams.
Sardines also provide more calories, with around 208 calories per 100 grams, while tuna offers approximately 128 calories per 100 grams.
Protein content is high in both fish. Sardines offer about 24.6 grams of protein per 100 grams, and tuna provides approximately 23.6 grams per 100 grams. This makes both excellent protein sources, though sardines have a slight edge.
Carbohydrates are minimal in both sardines and tuna, with neither contributing significantly to daily carbohydrate intake. Sardines contain about 0 grams and tuna close to 0 grams of carbs.
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Vitamin Content Analysis
Sardines and tuna are rich in various vitamins. Sardines stand out for their high content of vitamin B12, providing more than 300% of the daily value (DV) per 100 grams. They also contain significant amounts of vitamin D, providing around 68% of the DV per 100 grams.
Tuna is also a good source of several B vitamins, particularly vitamin B3 (niacin), with about 110% of the DV per 100 grams.
It contains modest amounts of vitamin B12, offering around 100% of the DV per 100 grams. Vitamin D levels in tuna are lower, averaging 6% of the DV per 100 grams.
Mineral Content Breakdown
Mineral content is another significant distinction between sardines and tuna. Sardines are particularly high in calcium due to their edible bones, providing roughly 38% of the DV per 100 grams.
They are also rich in phosphorus and selenium, offering approximately 45% and 87% of the DV per 100 grams, respectively.
Tuna, on the other hand, provides lower levels of calcium but is rich in other minerals. Iron content in tuna is around 12% of the DV per 100 grams.
Also, it contains significant amounts of magnesium and potassium, contributing about 20% and 10% of the DV per 100 grams.
Omega-3 Fatty Acids Content
Both sardines and tuna are notable for their omega-3 fatty acid content. Sardines have higher omega-3 levels, with about 1.5 grams of EPA and DHA per 100 grams. This makes sardines one of the best sources of these essential fatty acids.
Tuna contains approximately 0.5 grams of EPA and DHA per 100 grams. Although lower than sardines, tuna still provides a considerable amount of omega-3s, important for heart and brain health.
Overall, both sardines and tuna provide valuable nutrients but differ in specific contents, helping cater to different dietary needs.
Health Benefits
Both sardines and tuna offer significant health benefits, particularly in supporting cardiovascular health, weight management, and brain function. Each fish has unique nutritional profiles that contribute to these areas in different ways.
Cardiovascular Health Implications
Sardines and tuna are rich sources of omega-3 fatty acids, which are essential for heart health. Sardines contain higher levels of EPA and DHA, which help reduce inflammation and lower the risk of heart disease 3.
Tuna, especially albacore, is also beneficial, though it contains slightly lower omega-3 levels.
These fish are also good sources of protein and have low saturated fat content.
Eating them regularly can help maintain healthy cholesterol levels and prevent arterial plaque buildup. Sardines also have more calcium and vitamin D, supporting vascular health by regulating blood pressure and bone strength 4.
Weight Management and Satiety
Sardines and tuna are excellent choices for those looking to manage their weight. They are high in protein, which promotes satiety and reduces overall calorie intake.
Sardines are relatively low in calories and contain healthy fats, making them suitable for low-calorie diets. Tuna, particularly in its fresh form, is lean and helps in muscle repair and growth due to its high protein content.
Both fish provide a feeling of fullness, helping control appetite and reduce unnecessary snacking. Including sardines or tuna in meals can assist in long-term weight management.
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Effects on Brain Health
Omega-3 fatty acids in sardines and tuna play a crucial role in brain health. These fats support cognitive function and reduce the risk of neurodegenerative diseases. Sardines, with their higher omega-3 content, offer significant benefits for memory and brain function.
Additionally, both fish contain essential nutrients like vitamin B12 and selenium, which further support neurological health. Regular consumption can enhance mood and improve mental clarity.
Sardines have a slight edge due to their higher concentration of omega-3s, making them particularly beneficial for maintaining cognitive health as one ages.
Culinary Uses
Sardines and tuna offer distinct culinary experiences, with unique flavors, textures, and preparation methods. They can be paired with various ingredients to create diverse and delicious dishes.
Flavor Profiles and Textures
Sardines possess a strong, briny flavor, often described as oily and rich. They are smaller fish with a firmer, more delicate texture. Some people appreciate sardines for their bold taste and find them well-suited for dishes that need a punch of umami.
Tuna has a milder, meaty flavor that tends to be less oily. Its texture is chunkier and more steak-like compared to sardines. Tuna’s subtle taste allows it to complement a wider variety of flavors and makes it versatile for both raw and cooked dishes.
My Poll and Taste Test at Home
I wanted to get the opinion of real people like you and me. Therefore, I wanted to conduct my own research and contacted my clients, readers and members of food groups I belong to. I asked them which of the two fish they preferred.
- 58% said they preferred the taste of tuna.
- 22% said they preferred the taste of sardines.
- 20% said they had no preference, or it depended on their mood.
I then set up a blind test taste at my home. I prepared both fish the same way using the same seasonings. Three out of four people, 75% chose the tuna. They said the flavor and texture were better.
Cooking Methods and Recipes
Sardines can be grilled, baked, or canned. Fresh sardines benefit from simple preparations like grilling with lemon and herbs. Canned sardines are often mashed with condiments for spreads or mixed into pasta sauces for a quick meal.
Tuna offers numerous cooking methods including grilling, searing, and poaching. Steaks of tuna can be seasoned and seared rare for a dish like tuna tataki. Canned tuna is commonly used in salads, sandwiches, and casseroles, providing a convenient protein option.
Pairing with Other Ingredients
Sardines pair well with strong, acidic ingredients such as tomatoes, olives, and capers. They also match with hearty bread, garlic, and onions. When combined with these elements, the bold flavors of sardines are balanced out, making them more palatable.
Tuna pairs effectively with a variety of ingredients such as fresh vegetables, citrus fruits, and mild cheeses. It’s often featured in Mediterranean and Asian cuisine. Ingredients like avocado, wasabi, and soy sauce enhance the flavor of tuna, whether it’s in a salad, sushi, or as a grilled item.
By appreciating the unique qualities of sardines and tuna, you can better decide how to incorporate these fish into your cooking repertoire.
Mercury Levels
Mercury is a critical concern when choosing between sardines and tuna.
Sardines typically have lower mercury levels due to their shorter lifespan and lower position in the food chain. This makes them a safer option for regular consumption.
Tuna, on the other hand, tends to have higher mercury levels. Larger species such as albacore and bluefin can accumulate significant amounts of mercury over their longer lifespans.
Here’s a quick comparison:
| Fish Type | Mercury Level |
|---|---|
| Sardines | Low |
| Light Tuna (skipjack) | Moderate |
| Albacore Tuna | High |
Experts recommend limiting the intake of high-mercury fish like tuna, especially for vulnerable groups such as pregnant women and young children.
Tip: Choose sardines or light tuna to minimize mercury exposure while still enjoying nutritious fish.
Sardines vs Tuna: Costs
When comparing the costs of sardines and tuna, several factors come into play.
Price per Unit
Sardines often come in smaller cans and cost less per unit. A typical can of sardines might be priced around $1-$3.
Tuna, on the other hand, usually comes in larger cans or pouches. It tends to be priced slightly higher, ranging from $2 to $5.
Bulk Purchase
Buying in bulk can reduce costs for both. Sardines in multi-packs can offer savings, bringing the per-can price down.
Tuna packs, especially family-sized portions, often provide more value per ounce compared to single cans.
Quality and Source
Wild-caught and sustainably sourced options for both sardines and tuna can drive prices up.
Consumers may pay a premium for these higher-quality, responsibly sourced products. For instance, a can of sustainably sourced tuna may cost upwards of $5, while sardines might cost around $4.
Versatility in Use
The cost-effectiveness can also depend on how these fish are used in meals. Sardines are often consumed whole, adding value as there is little waste.
Tuna, being more versatile in recipes, might stretch further in meal planning compared to sardines.
Market Variations
Prices for both sardines and tuna can vary based on location, brand, and availability. Imported varieties may cost more, impacting the overall price point.
In summary, while sardines generally have a lower base price, both fish have premium options that can be more expensive. The choice depends on individual preferences and budget considerations.
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- USDA: Tuna [↩]
- USDA: Sardines [↩]
- National Center for Biotechnology: Marine Omega-3 Supplementation and Cardiovascular Disease[↩]
- National Institutes of Health: Magnesium[↩]
