Fish, salmon, chinook, raw vs. Sardines — In-Depth Nutrition Comparison
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What are the main differences between fish, salmon, chinook, raw and sardines?
- Fish, salmon, chinook, raw is richer in vitamin B3, vitamin B6, and magnesium, while sardines are higher in vitamin B12, calcium, iron, selenium, phosphorus, and copper.
- Sardines' daily need coverage for vitamin B12 is 318% higher.
- Sardines have 2 times less magnesium than fish, salmon, chinook, raw. Fish, salmon, chinook, raw has 95mg of magnesium, while sardines have 39mg.
- Fish, salmon, chinook, raw is lower in cholesterol.
We used Fish, salmon, chinook, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +143.6% |
| Contains less SodiumSodium | -84.7% |
| Contains more CalciumCalcium | +1369.2% |
| Contains more IronIron | +1068% |
| Contains more CopperCopper | +353.7% |
| Contains more ZincZinc | +197.7% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains more ManganeseManganese | +620% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +325% |
| Contains more Vitamin B3Vitamin B3 | +60.5% |
| Contains more Vitamin B5Vitamin B5 | +16.8% |
| Contains more Vitamin B6Vitamin B6 | +139.5% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin EVitamin E | +67.2% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +100.9% |
| Contains more Vitamin B12Vitamin B12 | +587.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.93 g
Fats:
10.43 g
Carbs:
0 g
Water:
71.64 g
Other:
0 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more WaterWater | +20.2% |
| Contains more ProteinProtein | +23.5% |
~equal in
Fats
~11.45g
~equal in
Carbs
~0g
~equal in
Other
~4.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.1 g
Monounsaturated fat:
Mono. Fat
4.399 g
Polyunsaturated fat:
Poly. Fat
2.799 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated fat | +13.7% |
| Contains less Sat. FatSaturated fat | -50.7% |
| Contains more Poly. FatPolyunsaturated fat | +83.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.3µg | 8.94µg | 318% |
| Calcium | 26mg | 382mg | 36% |
| Iron | 0.25mg | 2.92mg | 33% |
| Cholesterol | 50mg | 142mg | 31% |
| Phosphorus | 289mg | 490mg | 29% |
| Selenium | 36.5µg | 52.7µg | 29% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Vitamin B3 | 8.42mg | 5.245mg | 20% |
| Vitamin B6 | 0.4mg | 0.167mg | 18% |
| Polyunsaturated fat | 2.799g | 5.148g | 16% |
| Copper | 0.041mg | 0.186mg | 16% |
| Choline | 75mg | 14% | |
| Magnesium | 95mg | 39mg | 13% |
| Vitamin A | 136µg | 32µg | 12% |
| Sodium | 47mg | 307mg | 11% |
| Vitamin B2 | 0.113mg | 0.227mg | 9% |
| Protein | 19.93g | 24.62g | 9% |
| Zinc | 0.44mg | 1.31mg | 8% |
| Saturated fat | 3.1g | 1.528g | 7% |
| Vitamin E | 1.22mg | 2.04mg | 5% |
| Folate | 30µg | 10µg | 5% |
| Manganese | 0.015mg | 0.108mg | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin B1 | 0.054mg | 0.08mg | 2% |
| Vitamin B5 | 0.75mg | 0.642mg | 2% |
| Fats | 10.43g | 11.45g | 2% |
| Vitamin K | 2.6µg | 2% | |
| Calories | 179kcal | 208kcal | 1% |
| Monounsaturated fat | 4.399g | 3.869g | 1% |
| Potassium | 394mg | 397mg | 0% |
| Tryptophan | 0.225mg | 0.276mg | 0% |
| Threonine | 0.879mg | 1.079mg | 0% |
| Isoleucine | 0.924mg | 1.134mg | 0% |
| Leucine | 1.63mg | 2.001mg | 0% |
| Lysine | 1.842mg | 2.26mg | 0% |
| Methionine | 0.594mg | 0.729mg | 0% |
| Phenylalanine | 0.783mg | 0.961mg | 0% |
| Valine | 1.033mg | 1.268mg | 0% |
| Histidine | 0.59mg | 0.725mg | 0% |
| Omega-3 - EPA | 1.008g | 0.473g | N/A |
| Omega-3 - DHA | 0.944g | 0.509g | N/A |
| Omega-3 - DPA | 0.301g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
46%
119%
Minerals Daily Need Coverage Score
48%
94%
Comparison summary
Which food is richer in minerals?
Sardines is relatively richer in minerals
Which food is lower in Saturated fat?
Sardines is lower in Saturated fat (difference - 1.572g)
Which food is lower in Cholesterol?
Fish, salmon, chinook, raw is lower in Cholesterol (difference - 92mg)
Which food contains less Sodium?
Fish, salmon, chinook, raw contains less Sodium (difference - 260mg)
Which food is lower in glycemic index?
Fish, salmon, chinook, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, salmon, chinook, raw is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.