Who is richer in omega 3? The difference between tuna and sardines – is going to surprise you

While tuna is considered a good source of omega-3 fatty acids, as each serving of 100 grams contains 128 milligrams, sardines provide a much larger amount of omega-3 in the same serving: 982 milligrams.

Long-chain omega-3 fatty acids, especially eicosapentaenoic acid EPA and docosahexaenoic acid DHA, are considered the most important heart- and brain-healthy fats found in marine sources. Many health guidelines emphasize the importance of marine omega-3 acids for cardiovascular and nervous system health. The benefits include the following:

Both types of fish provide healthy amounts of protein, but tuna beats sardines by about 4.5 more grams of protein per serving. The protein is necessary for almost all vital processes in the body. It is used to repair tissues, to support the functions of the immune system and to maintain muscle mass. Most fish, including sardines and tuna, are considered high-quality sources of protein because they provide complete protein. Complete protein provides all nine essential amino acids that the body cannot produce.

The possibility that sardines and tuna contain mercury and other contaminants is one of the deciding factors to consider when comparing them, as sardines and lightly canned tuna are considered one of the best options for low-mercury fish. White and yellowfin tuna can generally contain higher levels of mercury, yet are classified as good choices. It is recommended to consume them in smaller quantities.

Fish consumption is considered part of a healthy diet for most adults. However, some people, who may be more sensitive to the effects of mercury and other pollutants, should consider limiting their intake, including the following groups:

No one type of fish can meet all nutritional needs. Varying between several types of nutrient-dense fish, including sardines and tuna, in addition to salmon, mackerel and other types, can help achieve a balance between benefits and nutritional value.