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  6. Sardine vs. Smoked salmon

Sardine vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on differences between sardine and smoked salmon

  • Sardine is higher in vitamin B12, phosphorus, calcium, selenium, iron, vitamin B2, and zinc, yet smoked salmon is higher in vitamin D.
  • Sardine covers your daily vitamin B12 needs 237% more than smoked salmon.
  • Sardine contains 35 times more calcium than smoked salmon. While sardine contains 382mg of calcium, smoked salmon contains only 11mg.
  • The amount of cholesterol in smoked salmon is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, salmon, chinook, smoked.

Infographic

Sardine vs Smoked 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" 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +3372.7%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +243.5%
Contains more ZincZinc +322.6%
Contains more PhosphorusPhosphorus +198.8%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +535.3%
Contains more SeleniumSelenium +62.7%
Contains more CopperCopper +23.7%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin EVitamin E +51.1%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B12Vitamin B12 +174.2%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +400%
Contains more Vitamin DVitamin D +256.3%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +66.5%
Contains more CholineCholine +18.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.72mg

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +34.7%
Contains more FatsFats +165%
Contains more WaterWater +20.8%
Contains more OtherOther +25%
~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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +91.3%
Contains more Poly. FatPolyunsaturated fat +417.4%
Contains less Sat. FatSaturated fat -39.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Smoked salmon
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Smoked salmon DV% diff.
Vitamin B12 8.94µg 3.26µg 237%
Vitamin D 193IU 685IU 62%
Vitamin D 4.8µg 17.1µg 62%
Phosphorus 490mg 164mg 47%
Cholesterol 142mg 23mg 40%
Selenium 52.7µg 32.4µg 37%
Calcium 382mg 11mg 37%
Polyunsaturated fat 5.148g 0.995g 28%
Iron 2.92mg 0.85mg 26%
Sodium 307mg 672mg 16%
Protein 24.62g 18.28g 13%
Fats 11.45g 4.32g 11%
Vitamin B2 0.227mg 0.101mg 10%
Zinc 1.31mg 0.31mg 9%
Vitamin B6 0.167mg 0.278mg 9%
Potassium 397mg 175mg 7%
Calories 208kcal 117kcal 5%
Monounsaturated fat 3.869g 2.023g 5%
Vitamin B5 0.642mg 0.87mg 5%
Vitamin B1 0.08mg 0.023mg 5%
Vitamin E 2.04mg 1.35mg 5%
Copper 0.186mg 0.23mg 5%
Magnesium 39mg 18mg 5%
Manganese 0.108mg 0.017mg 4%
Vitamin B3 5.245mg 4.72mg 3%
Choline 75mg 89mg 3%
Saturated fat 1.528g 0.929g 3%
Vitamin K 2.6µg 0.1µg 2%
Folate 10µg 2µg 2%
Vitamin A 32µg 26µg 1%
Tryptophan 0.276mg 0.205mg 0%
Threonine 1.079mg 0.801mg 0%
Isoleucine 1.134mg 0.842mg 0%
Leucine 2.001mg 1.486mg 0%
Lysine 2.26mg 1.679mg 0%
Methionine 0.729mg 0.541mg 0%
Phenylalanine 0.961mg 0.714mg 0%
Valine 1.268mg 0.942mg 0%
Histidine 0.725mg 0.538mg 0%
Omega-3 - EPA 0.473g 0.183g N/A
Omega-3 - DHA 0.509g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
119%
Sardine
76%
Smoked salmon
Minerals Daily Need Coverage Score
94%
Sardine
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 119mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 0.599g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 365mg)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $7)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.