Sardine vs. Salmon raw — In-Depth Nutrition Comparison
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The main differences between Sardine and Salmon raw
- Sardine is 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 from Sardine is 240% higher.
- Sardine contains 32 times more Calcium than Salmon raw. Sardine contains 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.
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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 | +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.
| Contains more Vitamin AVitamin A | +170% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
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
Saturated Fat:
Sat. Fat
1.528 g
Monounsaturated Fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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 | |
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Opinion |
| Calories | 208kcal | 142kcal |
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| Protein | 24.62g | 19.84g |
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| Fats | 11.45g | 6.34g |
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| Cholesterol | 142mg | 55mg |
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| Vitamin D | 193IU |
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| Magnesium | 39mg | 29mg |
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| Calcium | 382mg | 12mg |
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| Potassium | 397mg | 490mg |
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| Iron | 2.92mg | 0.8mg |
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| Copper | 0.186mg | 0.25mg |
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| Zinc | 1.31mg | 0.64mg |
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| Phosphorus | 490mg | 200mg |
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| Sodium | 307mg | 44mg |
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| Vitamin A | 108IU | 40IU |
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| Vitamin A | 32µg | 12µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 4.8µg |
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| Manganese | 0.108mg | 0.016mg |
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| Selenium | 52.7µg | 36.5µg |
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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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| Vitamin B12 | 8.94µg | 3.18µg |
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| Vitamin K | 2.6µg |
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| Folate | 10µg | 25µg |
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| Choline | 75mg |
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| Saturated Fat | 1.528g | 0.981g |
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| Monounsaturated Fat | 3.869g | 2.103g |
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| Polyunsaturated fat | 5.148g | 2.539g |
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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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| Omega-3 - EPA | 0.473g | 0.321g |
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| Omega-3 - DHA | 0.509g | 1.115g |
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| Omega-3 - DPA | 0g | 0.287g |
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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 | Equal | |
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
124%
77%
Minerals Daily Need Coverage Score
94%
49%
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 Cholesterol?
Salmon raw is lower in Cholesterol (difference - 87mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Salmon raw 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.