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  6. Fish, salmon, chinook, raw vs. Sardines

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

Fish, salmon, chinook, raw vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 7.8% 35% 9.4% 14% 12% 124% 6.1% 2% 199%
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 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%
~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% 45% 24% 0% 14% 26% 158% 45% 92% 163% 0% 23% 0%
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 +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%

All nutrients comparison - raw data values

Nutrient Fish, salmon, chinook, raw Sardines 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 10% 72%
Protein: 19.93 g
Fats: 10.43 g
Carbs: 0 g
Water: 71.64 g
Other: 0 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 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
30% 43% 27%
Saturated fat: Sat. Fat 3.1 g
Monounsaturated fat: Mono. Fat 4.399 g
Polyunsaturated fat: Poly. Fat 2.799 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 more Mono. FatMonounsaturated fat +13.7%
Contains less Sat. FatSaturated fat -50.7%
Contains more Poly. FatPolyunsaturated fat +83.9%

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, chinook, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173688/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.