The winner of this debate is sardines. As you go higher up the food chain with fish, typically you have more toxins and other unhealthy residue.
Why are pregnant women not supposed to eat tuna? Why are pregnant women allowed to eat sardines? That should be enough reasoning to understand which one is healthier.
I am amazed that people still eat canned tuna. Eating anything canned is bad enough for you. However, you might as well opt for other types of seafood that is healthy for you.
Now, let’s talk about the nutritional differences of both. Per six ounce serving, tuna has more protein, but less omega 3 and it contains more toxins.
Sardines are higher in vitamin E and calcium. Six ounces of canned sardines in oil(always buy in oil they last longer) provides 41 grams of protein. The same portion of canned tuna has 49 grams.
Sardines is the winner when it comes to omega-3 fatty acids, providing 2.4 grams of omega-3, while tuna falls short at 1.5 grams per serving.
Since most sardines will have small digestible bones, they offer more in terms of calcium. If you are an aging woman, like most women are, this can play a big role in the long term health of your bone structure.
In terms of vitamin E you will find sardines to come out on top. Why is it important to take in vitamin E? Vitamin E helps with your blood cell development and is vital to having healthy tissue growth.
When canned, sardines are typically lower in sodium. If you are eating either of these for your daily diet then sardines are healthier than tuna. However, if you are in an emergency situation you most likely want to have more sodium.