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  6. Sardines vs. Salmon raw

Sardines vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between sardines and salmon raw

  • Sardines are richer in vitamin B12, phosphorus, calcium, selenium, and iron, yet salmon raw is richer in vitamin B6, vitamin B5, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin B12 for sardines is 240% higher.
  • Sardines contain 32 times more calcium than salmon raw. Sardines contain 382mg of calcium, while salmon raw contains 12mg.
  • Salmon raw contains less cholesterol.

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

Infographic

Sardines vs Salmon raw 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +3083.3%
Contains more IronIron +265%
Contains more ZincZinc +104.7%
Contains more PhosphorusPhosphorus +145%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +44.4%
Contains more PotassiumPotassium +23.4%
Contains more CopperCopper +34.4%
Contains less SodiumSodium -85.7%

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +181.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +389.8%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Salmon raw DV% diff.
Vitamin B12 8.94µg 3.18µg 240%
Vitamin B6 0.167mg 0.818mg 50%
Phosphorus 490mg 200mg 41%
Calcium 382mg 12mg 37%
Cholesterol 142mg 55mg 29%
Selenium 52.7µg 36.5µg 29%
Iron 2.92mg 0.8mg 27%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B5 0.642mg 1.664mg 20%
Polyunsaturated fat 5.148g 2.539g 17%
Vitamin B3 5.245mg 7.86mg 16%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B1 0.08mg 0.226mg 12%
Vitamin B2 0.227mg 0.38mg 12%
Sodium 307mg 44mg 11%
Protein 24.62g 19.84g 10%
Fats 11.45g 6.34g 8%
Copper 0.186mg 0.25mg 7%
Zinc 1.31mg 0.64mg 6%
Folate 10µg 25µg 4%
Monounsaturated fat 3.869g 2.103g 4%
Manganese 0.108mg 0.016mg 4%
Calories 208kcal 142kcal 3%
Potassium 397mg 490mg 3%
Vitamin K 2.6µg 2%
Vitamin A 32µg 12µg 2%
Saturated fat 1.528g 0.981g 2%
Magnesium 39mg 29mg 2%
Tryptophan 0.276mg 0.222mg 0%
Threonine 1.079mg 0.87mg 0%
Isoleucine 1.134mg 0.914mg 0%
Leucine 2.001mg 1.613mg 0%
Lysine 2.26mg 1.822mg 0%
Methionine 0.729mg 0.587mg 0%
Phenylalanine 0.961mg 0.775mg 0%
Valine 1.268mg 1.022mg 0%
Histidine 0.725mg 0.584mg 0%
Omega-3 - EPA 0.473g 0.321g N/A
Omega-3 - DHA 0.509g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +24.1%
Contains more FatsFats +80.6%
Contains more WaterWater +14.9%
Contains more OtherOther +23.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +84%
Contains more Poly. FatPolyunsaturated fat +102.8%
Contains less Sat. FatSaturated fat -35.8%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.