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  6. Salmon vs. Sardines

Salmon vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between salmon and sardines?

  • Salmon is higher in vitamin B6, vitamin B3, vitamin B5, vitamin B2, and vitamin B1; however, sardines are richer in vitamin B12, calcium, phosphorus, and iron.
  • Sardines' daily need coverage for vitamin B12 is 245% more.
  • Sardines contain 6 times less vitamin B6 than salmon. Salmon contains 0.944mg of vitamin B6, while sardines contain 0.167mg.
  • Salmon has less cholesterol.

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

Infographic

Salmon vs Sardines infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Salmon
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.5% 55% 39% 107% 22% 110% 7.3% 2.7% 255%
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 +58.2%
Contains more CopperCopper +72.6%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +2446.7%
Contains more IronIron +183.5%
Contains more ZincZinc +59.8%
Contains more PhosphorusPhosphorus +91.4%
Contains more ManganeseManganese +414.3%
Contains more SeleniumSelenium +12.6%
~equal in Magnesium ~39mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Salmon
Salmon
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4.3% 0% 69% 112% 189% 115% 218% 381% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B1Vitamin B1 +243.8%
Contains more Vitamin B2Vitamin B2 +114.5%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B5Vitamin B5 +199.1%
Contains more Vitamin B6Vitamin B6 +465.3%
Contains more FolateFolate +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +193.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon Sardines DV% diff.
Vitamin B12 3.05µg 8.94µg 245%
Vitamin B6 0.944mg 0.167mg 60%
Calcium 15mg 382mg 37%
Phosphorus 256mg 490mg 33%
Vitamin B3 10.077mg 5.245mg 30%
Vitamin B5 1.92mg 0.642mg 26%
Cholesterol 71mg 142mg 24%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Iron 1.03mg 2.92mg 24%
Vitamin B2 0.487mg 0.227mg 20%
Vitamin B1 0.275mg 0.08mg 16%
Copper 0.321mg 0.186mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Polyunsaturated fat 3.256g 5.148g 13%
Sodium 56mg 307mg 11%
Selenium 46.8µg 52.7µg 11%
Potassium 628mg 397mg 7%
Fats 8.13g 11.45g 5%
Folate 29µg 10µg 5%
Zinc 0.82mg 1.31mg 4%
Manganese 0.021mg 0.108mg 4%
Monounsaturated fat 2.697g 3.869g 3%
Protein 25.44g 24.62g 2%
Vitamin A 13µg 32µg 2%
Vitamin K 2.6µg 2%
Calories 182kcal 208kcal 1%
Saturated fat 1.257g 1.528g 1%
Protein per 100 calories 14g 12g N/A
Calories per 10 g protein 72kcal 84kcal N/A
Weight per 100 calories 55g 48g N/A
Unsaturated / Saturated Fat ratio 4.7 5.9 N/A
Magnesium 37mg 39mg 0%
Tryptophan 0.285mg 0.276mg 0%
Threonine 1.115mg 1.079mg 0%
Isoleucine 1.172mg 1.134mg 0%
Leucine 2.067mg 2.001mg 0%
Lysine 2.336mg 2.26mg 0%
Methionine 0.753mg 0.729mg 0%
Phenylalanine 0.993mg 0.961mg 0%
Valine 1.31mg 1.268mg 0%
Histidine 0.749mg 0.725mg 0%
Omega-3 (EPA) 0.411g 0.473g N/A
Omega-3 (DHA) 1.429g 0.509g N/A
Omega-3 (DPA) 0.368g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
25% 8% 60% 7%
Protein: 25.44 g
Fats: 8.13 g
Carbs: 0 g
Water: 59.62 g
Other: 6.81 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 FatsFats +40.8%
~equal in Protein ~24.62g
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
17% 37% 45%
Saturated fat: Sat. Fat 1.257 g
Monounsaturated fat: Mono. Fat 2.697 g
Polyunsaturated fat: Poly. Fat 3.256 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 -17.7%
Contains more Mono. FatMonounsaturated fat +43.5%
Contains more Poly. FatPolyunsaturated fat +58.1%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/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.