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  6. Salmon raw vs. Sardines

Salmon raw vs. Sardines — In-Depth Nutrition Comparison

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The main differences between salmon raw and sardines

  • Salmon raw is richer in vitamin B6, vitamin B5, vitamin B3, and vitamin B1, yet sardines are richer in vitamin B12, phosphorus, calcium, selenium, and iron.
  • Daily need coverage for vitamin B12 for sardines is 240% higher.
  • Salmon raw contains 5 times more vitamin B6 than sardines. Salmon raw contains 0.818mg of vitamin B6, while sardines contain 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 Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +23.4%
Contains more CopperCopper +34.4%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +3083.3%
Contains more IronIron +265%
Contains more ZincZinc +104.7%
Contains more PhosphorusPhosphorus +145%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +389.8%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B12Vitamin B12 +181.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Sardines DV% diff.
Vitamin B12 3.18µg 8.94µg 240%
Vitamin B6 0.818mg 0.167mg 50%
Phosphorus 200mg 490mg 41%
Calcium 12mg 382mg 37%
Cholesterol 55mg 142mg 29%
Selenium 36.5µg 52.7µg 29%
Iron 0.8mg 2.92mg 27%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B5 1.664mg 0.642mg 20%
Polyunsaturated fat 2.539g 5.148g 17%
Vitamin B3 7.86mg 5.245mg 16%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B1 0.226mg 0.08mg 12%
Vitamin B2 0.38mg 0.227mg 12%
Sodium 44mg 307mg 11%
Protein 19.84g 24.62g 10%
Fats 6.34g 11.45g 8%
Copper 0.25mg 0.186mg 7%
Zinc 0.64mg 1.31mg 6%
Folate 25µg 10µg 4%
Monounsaturated fat 2.103g 3.869g 4%
Manganese 0.016mg 0.108mg 4%
Calories 142kcal 208kcal 3%
Potassium 490mg 397mg 3%
Vitamin K 2.6µg 2%
Vitamin A 12µg 32µg 2%
Saturated fat 0.981g 1.528g 2%
Magnesium 29mg 39mg 2%
Tryptophan 0.222mg 0.276mg 0%
Threonine 0.87mg 1.079mg 0%
Isoleucine 0.914mg 1.134mg 0%
Leucine 1.613mg 2.001mg 0%
Lysine 1.822mg 2.26mg 0%
Methionine 0.587mg 0.729mg 0%
Phenylalanine 0.775mg 0.961mg 0%
Valine 1.022mg 1.268mg 0%
Histidine 0.584mg 0.725mg 0%
Omega-3 - EPA 0.321g 0.473g N/A
Omega-3 - DHA 1.115g 0.509g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 WaterWater +14.9%
Contains more OtherOther +23.1%
Contains more ProteinProtein +24.1%
Contains more FatsFats +80.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -35.8%
Contains more Mono. FatMonounsaturated fat +84%
Contains more Poly. FatPolyunsaturated fat +102.8%

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. Sardines - 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.