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  6. Fish, salmon, Atlantic, farmed, raw vs. Sardines

Fish, salmon, Atlantic, farmed, raw vs. Sardines — In-Depth Nutrition Comparison

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The main differences between fish, salmon, Atlantic, farmed, raw and sardines

  • Fish, salmon, Atlantic, farmed, raw is richer in vitamin D, vitamin B6, vitamin B3, and vitamin B5, yet sardines are richer in vitamin B12, selenium, calcium, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for sardines is 238% higher.
  • Fish, salmon, Atlantic, farmed, raw contains 4 times more vitamin B6 than sardines. Fish, salmon, Atlantic, farmed, raw contains 0.636mg of vitamin B6, while sardines contain 0.167mg.
  • Fish, salmon, Atlantic, farmed, raw contains less cholesterol.

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

Infographic

Fish, salmon, Atlantic, farmed, 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 19% 2.7% 32% 13% 15% 9.8% 103% 7.7% 1.4% 131%
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 less SodiumSodium -80.8%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +4144.4%
Contains more IronIron +758.8%
Contains more CopperCopper +313.3%
Contains more ZincZinc +263.9%
Contains more PhosphorusPhosphorus +104.2%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +119.6%
~equal in Potassium ~397mg

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 13% 19% 71% 165% 52% 36% 163% 93% 147% 404% 1.3% 20% 43%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +81.3%
Contains more Vitamin EVitamin E +74%
Contains more Vitamin DVitamin D +129.2%
Contains more Vitamin B1Vitamin B1 +158.8%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B6Vitamin B6 +280.8%
Contains more FolateFolate +160%
Contains more Vitamin B2Vitamin B2 +46.5%
Contains more Vitamin B12Vitamin B12 +176.8%
Contains more Vitamin KVitamin K +420%
~equal in Choline ~75mg

All nutrients comparison - raw data values

Nutrient Fish, salmon, Atlantic, farmed, raw Sardines DV% diff.
Vitamin B12 3.23µg 8.94µg 238%
Selenium 24µg 52.7µg 52%
Calcium 9mg 382mg 37%
Vitamin B6 0.636mg 0.167mg 36%
Phosphorus 240mg 490mg 36%
Iron 0.34mg 2.92mg 32%
Vitamin D 11µg 4.8µg 31%
Vitamin D 441IU 193IU 31%
Cholesterol 55mg 142mg 29%
Vitamin B3 8.672mg 5.245mg 21%
Vitamin B5 1.547mg 0.642mg 18%
Copper 0.045mg 0.186mg 16%
Sodium 59mg 307mg 11%
Vitamin B1 0.207mg 0.08mg 11%
Vitamin E 3.55mg 2.04mg 10%
Zinc 0.36mg 1.31mg 9%
Protein 20.42g 24.62g 8%
Polyunsaturated fat 3.886g 5.148g 8%
Saturated fat 3.05g 1.528g 7%
Vitamin B2 0.155mg 0.227mg 6%
Manganese 0.011mg 0.108mg 4%
Vitamin C 3.9mg 0mg 4%
Folate 26µg 10µg 4%
Magnesium 27mg 39mg 3%
Fats 13.42g 11.45g 3%
Vitamin A 58µg 32µg 3%
Vitamin K 0.5µg 2.6µg 2%
Potassium 363mg 397mg 1%
Choline 78.5mg 75mg 1%
Calories 208kcal 208kcal 0%
Monounsaturated fat 3.77g 3.869g 0%
Tryptophan 0.209mg 0.276mg 0%
Threonine 0.86mg 1.079mg 0%
Isoleucine 0.968mg 1.134mg 0%
Leucine 1.615mg 2.001mg 0%
Lysine 1.87mg 2.26mg 0%
Methionine 0.626mg 0.729mg 0%
Phenylalanine 0.845mg 0.961mg 0%
Valine 1.107mg 1.268mg 0%
Histidine 0.549mg 0.725mg 0%
Omega-3 - EPA 0.862g 0.473g N/A
Omega-3 - DHA 1.104g 0.509g N/A
Omega-3 - ALA 0.148g N/A
Omega-3 - DPA 0.393g 0g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 65%
Protein: 20.42 g
Fats: 13.42 g
Carbs: 0 g
Water: 64.89 g
Other: 1.27 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 +17.2%
Contains more ProteinProtein +20.6%
Contains more OtherOther +240.2%
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 35% 36%
Saturated fat: Sat. Fat 3.05 g
Monounsaturated fat: Mono. Fat 3.77 g
Polyunsaturated fat: Poly. Fat 3.886 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 -49.9%
Contains more Poly. FatPolyunsaturated fat +32.5%
~equal in Monounsaturated fat ~3.869g

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. Fish, salmon, Atlantic, farmed, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/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.