Nutrition Comparison Tool
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Fish, tuna, light, canned in oil, drained solids
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Canned Sardines
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 14% DV 289 calories
  • Canned Sardines 1 cup, drained (x1) 15% DV 310 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 15% DV 12g
  • Canned Sardines 1 cup, drained (x1) 22% DV 17.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 0% DV 0g
  • Canned Sardines 1 cup, drained (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 85% DV 42.5g
  • Canned Sardines 1 cup, drained (x1) 73% DV 36.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 9% DV 26.3mg
  • Canned Sardines 1 cup, drained (x1) 71% DV 211.6mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 11% DV 2.2g
  • Canned Sardines 1 cup, drained (x1) 11% DV 2.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 0% DV 0g
  • Canned Sardines 1 cup, drained (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 0% DV 0g
  • Canned Sardines 1 cup, drained (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 11% DV 2mg
  • Canned Sardines 1 cup, drained (x1) 24% DV 4.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 1% DV 19mg
  • Canned Sardines 1 cup, drained (x1) 44% DV 569.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in oil, drained solids 1 cup, solid or chunks (x1) 6% DV 302.2mg
  • Canned Sardines 1 cup, drained (x1) 13% DV 591.5mg
Comparison Table

Table Legend

  1. Fish, tuna, light, canned in oil, drained solids
  2. Canned Sardines
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 146 149
Calories
(%DV)		 289
(14%)		 310
(15%)
Fat (g)
(%DV)		 12
(15%)		 17.1
(22%)
Protein (g)
(%DV)		 42.5
(85%)		 36.7
(73%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 26.3
(9%)		 211.6
(71%)
Saturated Fats (g)
(%DV)		 2.2
(11%)		 2.3
(11%)
Net-Carbs (g) 0
0
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 146 149
Calcium (mg)
(%DV)		 19
(1%)		 569.2
(44%)
Iron, Fe (mg)
(%DV)		 2
(11%)		 4.4
(24%)
Potassium, K (mg)
(%DV)		 302.2
(6%)		 591.5
(13%)
Magnesium (mg)
(%DV)		 45.3
(11%)		 58.1
(14%)
Phosphorus, P (mg)
(%DV)		 454.1
(36%)		 730.1
(58%)
Sodium (mg)
(%DV)		 607.4
(25%)		 457.4
(19%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.1
(12%)		 0.28
(31%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.16
(7%)
Selenium, Se (mcg)
(%DV)		 111
(202%)		 78.5
(143%)
Fluoride, F (mcg)
(%AI)		 45.3
(1%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 146 149
Vitamin A, RAE (mcg)
(%DV)		 33.6
(4%)		 47.7
(5%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.18
(13%)		 0.34
(26%)
Niacin (B3) (mg)
(%DV)		 18.1
(113%)		 7.8
(49%)
Vitamin B5 (PA) (mg)
(%DV)		 0.54
(11%)		 0.96
(19%)
Vitamin B6 (mg)
(%DV)		 0.16
(9%)		 0.25
(15%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 7.3
(2%)		 14.9
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.3
(2%)		 14.9
(4%)
Folate DFE (mcg)
(%)		 7.3
(2%)		 14.9
(4%)
Choline (mg)
(%DV)		 42.8
(8%)		 111.8
(20%)
Vitamin B12 (mcg)
(%DV)		 3.2
(134%)		 13.3
(555%)
Retinol (mcg) 33.6
47.7
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 112.4 160.9
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 1.3
(8%)		 3
(20%)
Vitamin D (mcg)
(%DV)		 9.8
(49%)		 7.2
(36%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 9.8
7.2
Vitamin D (IU)
(%DV)		 392.7
(49%)		 287.6
(36%)
Vitamin K (mcg)
(%DV)		 64.2
(54%)		 3.9
(3%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 146 149
Water (g) 87.4
88.8
Ash (g) 4
5
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 29.83
23.58
  Carbohydrates
Food # 1 2
Weight (g) 146 149
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 146 149
Monounsaturated Fats (g) 4.306
5.765
Polyunsaturated Fats (g) 4.212
7.671
Omega 3s (g)
(%AI)		 0.108
(7%)		 1.463
(91%)
Omega 6s (g)
(%AI)		 3.917
(23%)		 5.279
(31%)
Omega 3 to Omega 6 Ratio 0.03
0.28
Omega 6 to Omega 3 Ratio 36.26
3.61
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.039
0.705
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0.147
0.758
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.039
0.286
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 2.066
1.48
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.134
0.511
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.121
0.328
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 4.145
3.196
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.039
0.63
Docosenoic Acid (22:1) (g) 0
1.611
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.917
5.279
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.108
0.742
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0.186
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 146 149
Essential  
Histidine (mg)
(%RDI)		 1253
(179%)		 1080
(154%)
Isoleucine (mg)
(%RDI)		 1959
(140%)		 1690
(121%)
Leucine (mg)
(%RDI)		 3457
(127%)		 2981
(109%)
Lysine (mg)
(%RDI)		 3906
(186%)		 3367
(160%)
Methionine (mg)
(%RDI)		 1259
(173%)		 1086
(149%)
Phenylalanine (mg)
(%RDI)		 1660
(190%)		 1432
(164%)
Threonine (mg)
(%RDI)		 1864
(178%)		 1608
(153%)
Tryptophan (mg)
(%RDI)		 476
(170%)		 411
(147%)
Valine (mg)
(%RDI)		 2191
(120%)		 1889
(104%)
Conditional  
Arginine (mg) 2545
2195
Cystine (mg)
(%RDI)		 456
(159%)		 393
(137%)
Glycine (mg) 2041
1760
Proline (mg) 1504
1296
Tyrosine (mg)
(%RDI)		 1435
(164%)		 1238
(142%)
Non-Essential  
Alanine (mg) 2573
2219
Aspartic acid (mg) 4355
3755
Betaine (mg) --
--
Glutamic acid (mg) 6350
5474
Hydroxyproline (mg) --
--
Serine (mg) 1736
1496
Data Source
Fish, tuna, light, canned in oil, drained solids
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Canned Sardines
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.