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  6. Salmon raw vs. Sardine

Salmon raw vs. Sardine — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Sardine

  • Salmon raw is richer in Vitamin B6, Vitamin B5, Vitamin B3, and Vitamin B1, yet Sardine is richer in Vitamin B12, Phosphorus, Calcium, Selenium, and Iron.
  • Daily need coverage for Vitamin B12 from Sardine is 240% higher.
  • Salmon raw contains 5 times more Vitamin B6 than Sardine. Salmon raw contains 0.818mg of Vitamin B6, while Sardine contains 0.167mg.
  • Salmon raw contains less Cholesterol.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Salmon raw vs Sardine infographic
Infographic link

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.
Salmon raw
Salmon raw
3
:
7
Sardine
Sardine
Contains more Potassium +23.4%
Contains less Sodium -85.7%
Contains more Copper +34.4%
Contains more Calcium +3083.3%
Contains more Iron +265%
Contains more Magnesium +34.5%
Contains more Phosphorus +145%
Contains more Zinc +104.7%
Contains more Manganese +575%
Contains more Selenium +44.4%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Potassium +23.4%
Contains less Sodium -85.7%
Contains more Copper +34.4%
Contains more Calcium +3083.3%
Contains more Iron +265%
Contains more Magnesium +34.5%
Contains more Phosphorus +145%
Contains more Zinc +104.7%
Contains more Manganese +575%
Contains more Selenium +44.4%

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.
Salmon raw
Salmon raw
6
:
5
Sardine
Sardine
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B3 +49.9%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +389.8%
Contains more Folate +150%
Contains more Vitamin A +170%
Contains more Vitamin B12 +181.1%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B3 +49.9%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +389.8%
Contains more Folate +150%
Contains more Vitamin A +170%
Contains more Vitamin B12 +181.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
2
Sardine
Sardine
Contains more Water +14.9%
Contains more Other +23.1%
Contains more Protein +24.1%
Contains more Fats +80.6%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Sardine
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 Water +14.9%
Contains more Other +23.1%
Contains more Protein +24.1%
Contains more Fats +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Sardine
Sardine
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +102.8%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +102.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Sardine Opinion
Protein 19.84g 24.62g Sardine
Fats 6.34g 11.45g Sardine
Calories 142kcal 208kcal Sardine
Calcium 12mg 382mg Sardine
Iron 0.8mg 2.92mg Sardine
Magnesium 29mg 39mg Sardine
Phosphorus 200mg 490mg Sardine
Potassium 490mg 397mg Salmon raw
Sodium 44mg 307mg Salmon raw
Zinc 0.64mg 1.31mg Sardine
Copper 0.25mg 0.186mg Salmon raw
Manganese 0.016mg 0.108mg Sardine
Selenium 36.5µg 52.7µg Sardine
Vitamin A 40IU 108IU Sardine
Vitamin A RAE 12µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.226mg 0.08mg Salmon raw
Vitamin B2 0.38mg 0.227mg Salmon raw
Vitamin B3 7.86mg 5.245mg Salmon raw
Vitamin B5 1.664mg 0.642mg Salmon raw
Vitamin B6 0.818mg 0.167mg Salmon raw
Folate 25µg 10µg Salmon raw
Vitamin B12 3.18µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.222mg 0.276mg Sardine
Threonine 0.87mg 1.079mg Sardine
Isoleucine 0.914mg 1.134mg Sardine
Leucine 1.613mg 2.001mg Sardine
Lysine 1.822mg 2.26mg Sardine
Methionine 0.587mg 0.729mg Sardine
Phenylalanine 0.775mg 0.961mg Sardine
Valine 1.022mg 1.268mg Sardine
Histidine 0.584mg 0.725mg Sardine
Cholesterol 55mg 142mg Salmon raw
Saturated Fat 0.981g 1.528g Salmon raw
Omega-3 - DHA 1.115g 0.509g Salmon raw
Omega-3 - EPA 0.321g 0.473g Sardine
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 3.869g Sardine
Polyunsaturated fat 2.539g 5.148g Sardine

Which food is preferable for your diet?

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

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
83%
Salmon raw
131%
Sardine
Minerals Daily Need Coverage Score
49%
Salmon raw
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $6)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.547g)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.