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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+3083.3%
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Iron
+265%
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Magnesium
+34.5%
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Phosphorus
+145%
Contains
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Zinc
+104.7%
Contains
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Potassium
+23.4%
Contains
less
Sodium
-85.7%
Contains
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Copper
+34.4%
Contains
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Calcium
+3083.3%
Contains
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Iron
+265%
Contains
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Magnesium
+34.5%
Contains
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Phosphorus
+145%
Contains
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Zinc
+104.7%
Contains
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Potassium
+23.4%
Contains
less
Sodium
-85.7%
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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
:
Contains
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Vitamin A
+170%
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Vitamin B12
+181.1%
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Vitamin B1
+182.5%
Contains
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Vitamin B2
+67.4%
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Vitamin B3
+49.9%
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Vitamin B5
+159.2%
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Vitamin B6
+389.8%
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Folate
+150%
Contains
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Vitamin A
+170%
Contains
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Vitamin B12
+181.1%
Contains
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Vitamin B1
+182.5%
Contains
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Vitamin B2
+67.4%
Contains
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Vitamin B3
+49.9%
Contains
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Vitamin B5
+159.2%
Contains
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Vitamin B6
+389.8%
Contains
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Folate
+150%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+24.1%
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Fats
+80.6%
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Water
+14.9%
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Other
+23.1%
Contains
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Protein
+24.1%
Contains
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Fats
+80.6%
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Water
+14.9%
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Other
+23.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+84%
Contains
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Polyunsaturated fat
+102.8%
Contains
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Saturated Fat
-35.8%
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Monounsaturated Fat
+84%
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Polyunsaturated fat
+102.8%
Contains
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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.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 24.62g | 19.84g |
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| Fats | 11.45g | 6.34g |
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| Calories | 208kcal | 142kcal |
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| Calcium | 382mg | 12mg |
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| Iron | 2.92mg | 0.8mg |
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| Magnesium | 39mg | 29mg |
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| Phosphorus | 490mg | 200mg |
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| Potassium | 397mg | 490mg |
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| Sodium | 307mg | 44mg |
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| Zinc | 1.31mg | 0.64mg |
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| Copper | 0.186mg | 0.25mg |
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| Vitamin A | 108IU | 40IU |
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| Vitamin A RAE | 32µg | 12µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 193IU |
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| Vitamin D | 4.8µg |
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| Vitamin B1 | 0.08mg | 0.226mg |
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| Vitamin B2 | 0.227mg | 0.38mg |
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| Vitamin B3 | 5.245mg | 7.86mg |
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| Vitamin B5 | 0.642mg | 1.664mg |
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| Vitamin B6 | 0.167mg | 0.818mg |
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| Folate | 10µg | 25µg |
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| Vitamin B12 | 8.94µg | 3.18µg |
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| Vitamin K | 2.6µg |
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| Tryptophan | 0.276mg | 0.222mg |
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| Threonine | 1.079mg | 0.87mg |
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| Isoleucine | 1.134mg | 0.914mg |
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| Leucine | 2.001mg | 1.613mg |
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| Lysine | 2.26mg | 1.822mg |
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| Methionine | 0.729mg | 0.587mg |
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| Phenylalanine | 0.961mg | 0.775mg |
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| Valine | 1.268mg | 1.022mg |
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| Histidine | 0.725mg | 0.584mg |
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| Cholesterol | 142mg | 55mg |
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| Saturated Fat | 1.528g | 0.981g |
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| Omega-3 - DHA | 0.509g | 1.115g |
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| Omega-3 - EPA | 0.473g | 0.321g |
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| Omega-3 - DPA | 0g | 0.287g |
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| Monounsaturated Fat | 3.869g | 2.103g |
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| Polyunsaturated fat | 5.148g | 2.539g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
83%
Minerals Daily Need Coverage Score
79%
36%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is cheaper?
Sardine is cheaper (difference - $6)
Which food is lower in Sugar?
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
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.