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Chinook salmon vs. Sardine — In-Depth Nutrition Comparison

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How are Chinook salmon and Sardine different?

  • Chinook salmon is richer in Vitamin B3, Vitamin B6, Magnesium, and Vitamin A RAE, while Sardine is higher in Vitamin B12, Calcium, Iron, Phosphorus, and Copper.
  • Sardine covers your daily need of Vitamin B12 253% more than Chinook salmon.
  • Chinook salmon contains 5 times more Vitamin A RAE than Sardine. Chinook salmon contains 149µg of Vitamin A RAE, while Sardine contains 32µg.
  • Chinook salmon is lower in Cholesterol.

Fish, salmon, chinook, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Chinook salmon vs Sardine infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +212.8%
Contains more Potassium +27.2%
Contains less Sodium -80.5%
Contains more Calcium +1264.3%
Contains more Iron +220.9%
Contains more Phosphorus +32.1%
Contains more Zinc +133.9%
Contains more Copper +250.9%
Contains more Manganese +468.4%
Contains more Selenium +12.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +212.8%
Contains more Potassium +27.2%
Contains less Sodium -80.5%
Contains more Calcium +1264.3%
Contains more Iron +220.9%
Contains more Phosphorus +32.1%
Contains more Zinc +133.9%
Contains more Copper +250.9%
Contains more Manganese +468.4%
Contains more Selenium +12.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +359.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +176.6%
Contains more Folate +250%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B12 +211.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin A +359.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +176.6%
Contains more Folate +250%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B12 +211.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +16.9%
Equal in Protein - 24.62
Equal in Water - 59.61
Equal in Other - 4.32
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Fats +16.9%
Equal in Protein - 24.62
Equal in Water - 59.61
Equal in Other - 4.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +48.4%
Contains less Saturated Fat -52.5%
Contains more Polyunsaturated fat +93.4%
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +48.4%
Contains less Saturated Fat -52.5%
Contains more Polyunsaturated fat +93.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Sardine
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Sardine Opinion
Protein 25.72g 24.62g Chinook salmon
Fats 13.38g 11.45g Chinook salmon
Calories 231kcal 208kcal Chinook salmon
Calcium 28mg 382mg Sardine
Iron 0.91mg 2.92mg Sardine
Magnesium 122mg 39mg Chinook salmon
Phosphorus 371mg 490mg Sardine
Potassium 505mg 397mg Chinook salmon
Sodium 60mg 307mg Chinook salmon
Zinc 0.56mg 1.31mg Sardine
Copper 0.053mg 0.186mg Sardine
Manganese 0.019mg 0.108mg Sardine
Selenium 46.8µg 52.7µg Sardine
Vitamin A 496IU 108IU Chinook salmon
Vitamin A RAE 149µg 32µg Chinook salmon
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.08mg Sardine
Vitamin B2 0.154mg 0.227mg Sardine
Vitamin B3 10.045mg 5.245mg Chinook salmon
Vitamin B5 0.865mg 0.642mg Chinook salmon
Vitamin B6 0.462mg 0.167mg Chinook salmon
Folate 35µg 10µg Chinook salmon
Vitamin B12 2.87µg 8.94µg Sardine
Choline 75mg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.288mg 0.276mg Chinook salmon
Threonine 1.127mg 1.079mg Chinook salmon
Isoleucine 1.185mg 1.134mg Chinook salmon
Leucine 2.09mg 2.001mg Chinook salmon
Lysine 2.362mg 2.26mg Chinook salmon
Methionine 0.761mg 0.729mg Chinook salmon
Phenylalanine 1.004mg 0.961mg Chinook salmon
Valine 1.325mg 1.268mg Chinook salmon
Histidine 0.757mg 0.725mg Chinook salmon
Cholesterol 85mg 142mg Chinook salmon
Saturated Fat 3.214g 1.528g Sardine
Omega-3 - DHA 0.727g 0.509g Chinook salmon
Omega-3 - EPA 1.01g 0.473g Chinook salmon
Omega-3 - DPA 0.296g 0g Chinook salmon
Monounsaturated Fat 5.742g 3.869g Chinook salmon
Polyunsaturated fat 2.662g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Chinook salmon
124%
Sardine
Minerals Daily Need Coverage Score
63%
Chinook salmon
94%
Sardine

Comparison summary

Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.686g)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $8)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 247mg)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 57mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.