Quick Summary
When to Choose Sardines
Choose sardines for bones (calcium), sustainable, affordable. Best for omega-3 and budget.
When to Choose Tuna (Yellowfin, Fresh)
Choose tuna for milder flavor, more popular, versatile. Best for picky eaters and protein.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Sardines | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 208 | 111 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 24.6g | 24.8g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 11.5g | 1g |
Key Vitamins & Minerals
Omega-3 Fatty Acids
🏆 Tuna (Yellowfin, Fresh) has 186.7x more
Phosphorus
🏆 Sardines has 2.1x more
Selenium
🏆 Tuna (Yellowfin, Fresh) has 75% more
Vitamin B12
🏆 Sardines has 4.0x more
Vitamin B3 (Niacin)
🏆 Tuna (Yellowfin, Fresh) has 2.2x more
Vitamin B6
🏆 Tuna (Yellowfin, Fresh) has 2.5x more
Health Benefits Comparison
Sardines Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Sardines: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Sardines: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Sardines: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Sardines: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Sardines and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sardines if: Choose sardines for bones (calcium), sustainable, affordable. Best for omega-3 and budget.
Choose Tuna (Yellowfin, Fresh) if: Choose tuna for milder flavor, more popular, versatile. Best for picky eaters and protein.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sardines and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Sardines and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
