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Salmon vs Sardine - In-Depth Nutrition Comparison

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The main differences between Salmon and Sardine

  • Salmon 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 contains 5 times more Vitamin B6 than Sardine. Salmon contains 0.818mg of Vitamin B6, while Sardine contains 0.167mg.
  • Salmon 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
3
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
6
:
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%
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%
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
2
:
Contains more Water +14.9%
Contains more Other +23.1%
Contains more Protein +24.1%
Contains more Fats +80.6%
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 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
1
:
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +102.8%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon 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 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
Sodium 44mg 307mg Salmon
Zinc 0.64mg 1.31mg Sardine
Copper 0.25mg 0.186mg Salmon
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
Vitamin B2 0.38mg 0.227mg Salmon
Vitamin B3 7.86mg 5.245mg Salmon
Vitamin B5 1.664mg 0.642mg Salmon
Vitamin B6 0.818mg 0.167mg Salmon
Folate 25µg 10µg Salmon
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
Saturated Fat 0.981g 1.528g Salmon
Omega-3 - DHA 1.115g 0.509g Salmon
Omega-3 - EPA 0.321g 0.473g Sardine
Omega-3 - DPA 0.287g 0g Salmon
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 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
131%
Sardine
Minerals Daily Need Coverage Score
36%
Salmon
79%
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
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Salmon
Salmon 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salmon - 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.