Sea fish are generally very healthy and abundant with omega-3 fatty acids. But what’s healthier, tuna or sardines?.
Not only breaks the monotony of our regular diet but fish also contributes to the health of our heart. Tuna and sardines are the most common types of sea fish consumed in Serbia and both have high protein content and good fats. Nutritional values of these two species are certainly different, from the content of fat and protein through minerals and vitamins to harmful substances.
Vitamin E and calcium
Sardines offer more vitamin E per serving than tuna, they also contain more calcium. Vitamin E plays a role in good blood circulation by stimulating the development of blood elements, and its antioxidant function fights against tissue damage. Calcium improves cellular communication, promotes nerve function and contributes to strong bones. If you consume 170 g of sardines daily, you will get about 3.5 mg of Vitamin E, which is about 23% of the recommended daily intake, while you need to eat more than double tuna in order to enter the same amount of vitamin E. Each portion of the sardine contains about 650 mg of calcium, about 65% of the recommended daily intake while one portion of the tuna contains only 22 mg of this element.
Mercury is one of the most common toxins in fish products and is extremely harmful to everyone, especially for women planning pregnancy, pregnant women and children. Allowed maximum intake of mercury is 1.6 μg per kilogram of body weight per week! Stunning fact is that, depending on the type and place of collection, the tuna, on average, contains about 30 μg of mercury in 100 g of canned product, and can contain as much as two and a half times as much. In contrast, canned sardines contain about 10x less mercury, i.e., about 3 μg in 100 g of the product and this relation is more or less constant.
Sardines are not best in everything, if you lack vitamin K, you will find more of it in tuna. This vitamin is needed because it plays a key role in blood clotting when injuries happen and in development of cartilage and bones. One portion of tuna has around 75 µg of vitamin K which is around 60% of recommended daily intake 83% for women while one portion of sardines has only 4.4 µg.
The tastes are different and they should not be discussed, but our recommendation is definitely sardine, despite the low content of vitamin K. Vegetables such as asparagus, kale, cabbage, spinach, chard, broccoli and others are great source of this vitamin and they are great with sardines.