Sardines (canned in oil) vs Tuna (canned in oil)
Both canned, oily fish. Sardines carry far more calcium — from the soft, edible bones — plus more omega-3; canned tuna is a touch leaner with slightly more protein. Sardines for the calcium and healthy fats, tuna for a milder, leaner tin.
Sardines (canned in oil) and Tuna (canned in oil), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Sardines (canned in oil) · per 100 g | Tuna (canned in oil) · per 100 g | |
|---|---|---|
| Calories | 208 | 198 |
| Protein | 24.6 g | 29.1 g |
| Fat | 11.5 g | 8.2 g |
| Carbs | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Sodium | 307 mg | 416 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 382 mg | 13 mg |
| Folate | 10 µg | 5 µg |
| Iron | 2.9 mg | 1.4 mg |
| Magnesium | 39 mg | 31 mg |
| Niacin | 5.2 mg | 12.4 mg |
| Phosphorus | 490 mg | 311 mg |
| Potassium | 397 mg | 207 mg |
| Riboflavin | 0.2 mg | 0.1 mg |
| Thiamin | 0.1 mg | 0 mg |
| Vitamin A | 32 µg | 23 µg |
| Vitamin B12 | 8.9 µg | 2.2 µg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 4.8 µg | 6.7 µg |
| Vitamin E | 2 mg | 0.9 mg |
| Vitamin K | 2.6 µg | 44 µg |
| Zinc | 1.3 mg | 0.9 mg |
Both are canned in oil (drained) — sardines aren’t sold fresh, so canned is their natural form; the drained oil leaves mostly the fish’s own fat.
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Sardines (canned in oil) or Tuna (canned in oil) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.