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

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

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The main differences between Fish, salmon, Atlantic, farmed, raw and Sardine

  • Fish, salmon, Atlantic, farmed, raw is richer in Vitamin D, Vitamin B6, Vitamin B3, and Vitamin B5, yet Sardine is richer in Vitamin B12, Selenium, Calcium, Phosphorus, and Iron.
  • Daily need coverage for Vitamin B12 from Sardine is 238% higher.
  • Fish, salmon, Atlantic, farmed, raw contains 4 times more Vitamin B6 than Sardine. Fish, salmon, Atlantic, farmed, raw contains 0.636mg of Vitamin B6, while Sardine contains 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 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.
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% 12% 71% 330% 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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +78.7%
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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish, salmon, Atlantic, farmed, raw Sardine Opinion
Calories 208kcal 208kcal
Protein 20.42g 24.62g Sardine
Fats 13.42g 11.45g Fish, salmon, Atlantic, farmed, raw
Vitamin C 3.9mg 0mg Fish, salmon, Atlantic, farmed, raw
Cholesterol 55mg 142mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 441IU 193IU Fish, salmon, Atlantic, farmed, raw
Magnesium 27mg 39mg Sardine
Calcium 9mg 382mg Sardine
Potassium 363mg 397mg Sardine
Iron 0.34mg 2.92mg Sardine
Copper 0.045mg 0.186mg Sardine
Zinc 0.36mg 1.31mg Sardine
Phosphorus 240mg 490mg Sardine
Sodium 59mg 307mg Fish, salmon, Atlantic, farmed, raw
Vitamin A 193IU 108IU Fish, salmon, Atlantic, farmed, raw
Vitamin A 58µg 32µg Fish, salmon, Atlantic, farmed, raw
Vitamin E 3.55mg 2.04mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 11µg 4.8µg Fish, salmon, Atlantic, farmed, raw
Manganese 0.011mg 0.108mg Sardine
Selenium 24µg 52.7µg Sardine
Vitamin B1 0.207mg 0.08mg Fish, salmon, Atlantic, farmed, raw
Vitamin B2 0.155mg 0.227mg Sardine
Vitamin B3 8.672mg 5.245mg Fish, salmon, Atlantic, farmed, raw
Vitamin B5 1.547mg 0.642mg Fish, salmon, Atlantic, farmed, raw
Vitamin B6 0.636mg 0.167mg Fish, salmon, Atlantic, farmed, raw
Vitamin B12 3.23µg 8.94µg Sardine
Vitamin K 0.5µg 2.6µg Sardine
Folate 26µg 10µg Fish, salmon, Atlantic, farmed, raw
Choline 78.5mg 75mg Fish, salmon, Atlantic, farmed, raw
Saturated Fat 3.05g 1.528g Sardine
Monounsaturated Fat 3.77g 3.869g Sardine
Polyunsaturated fat 3.886g 5.148g Sardine
Tryptophan 0.209mg 0.276mg Sardine
Threonine 0.86mg 1.079mg Sardine
Isoleucine 0.968mg 1.134mg Sardine
Leucine 1.615mg 2.001mg Sardine
Lysine 1.87mg 2.26mg Sardine
Methionine 0.626mg 0.729mg Sardine
Phenylalanine 0.845mg 0.961mg Sardine
Valine 1.107mg 1.268mg Sardine
Histidine 0.549mg 0.725mg Sardine
Omega-3 - EPA 0.862g 0.473g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DHA 1.104g 0.509g Fish, salmon, Atlantic, farmed, raw
Omega-3 - ALA 0.148g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DPA 0.393g 0g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Gamma-linoleic acid 0.02g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Eicosadienoic acid 0.062g Fish, salmon, Atlantic, farmed, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, salmon, Atlantic, farmed, raw Sardine
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
106%
Fish, salmon, Atlantic, farmed, raw
124%
Sardine
Minerals Daily Need Coverage Score
33%
Fish, salmon, Atlantic, farmed, raw
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.522g)
Which food is lower in Cholesterol?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is cheaper (difference - $7)
Which food is richer in vitamins?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. 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.