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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3372.7%
Contains more Iron +243.5%
Contains more Magnesium +116.7%
Contains more Phosphorus +198.8%
Contains more Potassium +126.9%
Contains less Sodium -54.3%
Contains more Zinc +322.6%
Contains more Copper +23.7%
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% 32% 13% 71% 16% 88% 9% 77%
Contains more Calcium +3372.7%
Contains more Iron +243.5%
Contains more Magnesium +116.7%
Contains more Phosphorus +198.8%
Contains more Potassium +126.9%
Contains less Sodium -54.3%
Contains more Zinc +322.6%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +24.1%
Contains more Vitamin E +51.1%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B3 +11.1%
Contains more Folate +400%
Contains more Vitamin B12 +174.2%
Contains more Vitamin K +2500%
Contains more Vitamin D +256.3%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +66.5%
Equal in Vitamin B3 - 4.72
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 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +24.1%
Contains more Vitamin E +51.1%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B3 +11.1%
Contains more Folate +400%
Contains more Vitamin B12 +174.2%
Contains more Vitamin K +2500%
Contains more Vitamin D +256.3%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +66.5%
Equal in Vitamin B3 - 4.72

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 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 Opinion
Net carbs 0g 0g
Protein 24.62g 18.28g Sardine
Fats 11.45g 4.32g Sardine
Carbs 0g 0g
Calories 208kcal 117kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 382mg 11mg Sardine
Iron 2.92mg 0.85mg Sardine
Magnesium 39mg 18mg Sardine
Phosphorus 490mg 164mg Sardine
Potassium 397mg 175mg Sardine
Sodium 307mg 672mg Sardine
Zinc 1.31mg 0.31mg Sardine
Copper 0.186mg 0.23mg Smoked salmon
Vitamin A 108IU 87IU Sardine
Vitamin E 2.04mg 1.35mg Sardine
Vitamin D 193IU 685IU Smoked salmon
Vitamin D 4.8µg 17.1µg Smoked salmon
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.023mg Sardine
Vitamin B2 0.227mg 0.101mg Sardine
Vitamin B3 5.245mg 4.72mg Sardine
Vitamin B5 0.642mg 0.87mg Smoked salmon
Vitamin B6 0.167mg 0.278mg Smoked salmon
Folate 10µg 2µg Sardine
Vitamin B12 8.94µg 3.26µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.205mg Sardine
Threonine 1.079mg 0.801mg Sardine
Isoleucine 1.134mg 0.842mg Sardine
Leucine 2.001mg 1.486mg Sardine
Lysine 2.26mg 1.679mg Sardine
Methionine 0.729mg 0.541mg Sardine
Phenylalanine 0.961mg 0.714mg Sardine
Valine 1.268mg 0.942mg Sardine
Histidine 0.725mg 0.538mg Sardine
Cholesterol 142mg 23mg Smoked salmon
Trans Fat g g
Saturated Fat 1.528g 0.929g Smoked salmon
Monounsaturated Fat 3.869g 2.023g Sardine
Polyunsaturated fat 5.148g 0.995g Sardine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
99
Smoked salmon
Mineral Summary Score
79
Sardine
38
Smoked salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
110%
Smoked salmon
Carbohydrates
0%
Sardine
0%
Smoked salmon
Fats
53%
Sardine
20%
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

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. 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.