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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" charts 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 Manganese +535.3%
Contains more Selenium +62.7%
Contains more Copper +23.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
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 Manganese +535.3%
Contains more Selenium +62.7%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.7%
Contains more Fats +165%
Contains more Water +20.8%
Contains more Other +25%
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 Protein +34.7%
Contains more Fats +165%
Contains more Water +20.8%
Contains more Other +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +91.3%
Contains more Polyunsaturated fat +417.4%
Contains less Saturated Fat -39.2%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +91.3%
Contains more Polyunsaturated fat +417.4%
Contains less Saturated 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 Opinion
Protein 24.62g 18.28g Sardine
Fats 11.45g 4.32g Sardine
Calories 208kcal 117kcal Sardine
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
Manganese 0.108mg 0.017mg Sardine
Selenium 52.7µg 32.4µg Sardine
Vitamin A 108IU 87IU Sardine
Vitamin A RAE 32µg 26µg Sardine
Vitamin E 2.04mg 1.35mg Sardine
Vitamin D 193IU 685IU Smoked salmon
Vitamin D 4.8µg 17.1µg Smoked salmon
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
Saturated Fat 1.528g 0.929g Smoked salmon
Omega-3 - DHA 0.509g 0.267g Sardine
Omega-3 - EPA 0.473g 0.183g Sardine
Omega-3 - DPA 0g 0.073g 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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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
131%
Sardine
99%
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

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.