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Sardine vs Salmon - In-Depth Nutrition Comparison

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The main differences between Sardine and Salmon

  • Sardine is richer in Vitamin B12, Phosphorus, Calcium, Selenium, and Iron, yet Salmon is richer in Vitamin B6, Vitamin B5, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Sardine is 240% higher.
  • Sardine contains 32 times more Calcium than Salmon. Sardine contains 382mg of Calcium, while Salmon contains 12mg.
  • Salmon 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

Sardine vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Salmon
Contains more Calcium +3083.3%
Contains more Iron +265%
Contains more Magnesium +34.5%
Contains more Phosphorus +145%
Contains more Zinc +104.7%
Contains more Potassium +23.4%
Contains less Sodium -85.7%
Contains more Copper +34.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +3083.3%
Contains more Iron +265%
Contains more Magnesium +34.5%
Contains more Phosphorus +145%
Contains more Zinc +104.7%
Contains more Potassium +23.4%
Contains less Sodium -85.7%
Contains more Copper +34.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Salmon
Contains more Vitamin A +170%
Contains more Vitamin B12 +181.1%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B3 +49.9%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +389.8%
Contains more Folate +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +170%
Contains more Vitamin B12 +181.1%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +67.4%
Contains more Vitamin B3 +49.9%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +389.8%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Salmon
Contains more Protein +24.1%
Contains more Fats +80.6%
Contains more Water +14.9%
Contains more Other +23.1%
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 Protein +24.1%
Contains more Fats +80.6%
Contains more Water +14.9%
Contains more Other +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Salmon
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +102.8%
Contains less Saturated Fat -35.8%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +102.8%
Contains less Saturated Fat -35.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Salmon
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Salmon Opinion
Protein 24.62g 19.84g Sardine
Fats 11.45g 6.34g Sardine
Calories 208kcal 142kcal Sardine
Calcium 382mg 12mg Sardine
Iron 2.92mg 0.8mg Sardine
Magnesium 39mg 29mg Sardine
Phosphorus 490mg 200mg Sardine
Potassium 397mg 490mg Salmon
Sodium 307mg 44mg Salmon
Zinc 1.31mg 0.64mg Sardine
Copper 0.186mg 0.25mg Salmon
Vitamin A 108IU 40IU Sardine
Vitamin A RAE 32µg 12µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.08mg 0.226mg Salmon
Vitamin B2 0.227mg 0.38mg Salmon
Vitamin B3 5.245mg 7.86mg Salmon
Vitamin B5 0.642mg 1.664mg Salmon
Vitamin B6 0.167mg 0.818mg Salmon
Folate 10µg 25µg Salmon
Vitamin B12 8.94µg 3.18µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.222mg Sardine
Threonine 1.079mg 0.87mg Sardine
Isoleucine 1.134mg 0.914mg Sardine
Leucine 2.001mg 1.613mg Sardine
Lysine 2.26mg 1.822mg Sardine
Methionine 0.729mg 0.587mg Sardine
Phenylalanine 0.961mg 0.775mg Sardine
Valine 1.268mg 1.022mg Sardine
Histidine 0.725mg 0.584mg Sardine
Cholesterol 142mg 55mg Salmon
Saturated Fat 1.528g 0.981g Salmon
Omega-3 - DHA 0.509g 1.115g Salmon
Omega-3 - EPA 0.473g 0.321g Sardine
Omega-3 - DPA 0g 0.287g Salmon
Monounsaturated Fat 3.869g 2.103g Sardine
Polyunsaturated fat 5.148g 2.539g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
131%
Sardine
83%
Salmon
Minerals Daily Need Coverage Score
79%
Sardine
36%
Salmon

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $6)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.547g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Salmon - 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.