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  6. Sardine vs. Sockeye salmon

Sardine vs. Sockeye salmon — In-Depth Nutrition Comparison

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The main differences between sardine and sockeye salmon

  • Sardine is richer in vitamin B12, calcium, selenium, iron, and phosphorus, yet sockeye salmon is richer in vitamin D, vitamin B6, vitamin B3, and vitamin B5.
  • Daily need coverage for vitamin B12 for sardine is 186% higher.
  • Sardine contains 35 times more calcium than sockeye salmon. Sardine contains 382mg of calcium, while sockeye salmon contains 11mg.
  • Sockeye salmon contains less cholesterol.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Sardine vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +3372.7%
Contains more IronIron +461.5%
Contains more CopperCopper +144.7%
Contains more ZincZinc +138.2%
Contains more PhosphorusPhosphorus +60.7%
Contains more ManganeseManganese +730.8%
Contains more SeleniumSelenium +48.5%
Contains less SodiumSodium -70%
~equal in Magnesium ~36mg
~equal in Potassium ~436mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin EVitamin E +106.1%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +42.9%
Contains more Vitamin AVitamin A +81.3%
Contains more Vitamin DVitamin D +247.9%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B3Vitamin B3 +93%
Contains more Vitamin B5Vitamin B5 +98.4%
Contains more Vitamin B6Vitamin B6 +395.2%
Contains more CholineCholine +50.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +105.6%
Contains more OtherOther +596.8%
Contains more WaterWater +13%
~equal in Protein ~26.48g
~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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +107.6%
Contains more Poly. FatPolyunsaturated fat +287.9%
Contains less Sat. FatSaturated fat -36.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Sockeye salmon DV% diff.
Vitamin B12 8.94µg 4.47µg 186%
Vitamin D 193IU 670IU 60%
Vitamin D 4.8µg 16.7µg 60%
Vitamin B6 0.167mg 0.827mg 51%
Calcium 382mg 11mg 37%
Selenium 52.7µg 35.5µg 31%
Vitamin B3 5.245mg 10.123mg 30%
Iron 2.92mg 0.52mg 30%
Cholesterol 142mg 61mg 27%
Phosphorus 490mg 305mg 26%
Polyunsaturated fat 5.148g 1.327g 25%
Vitamin B5 0.642mg 1.274mg 13%
Copper 0.186mg 0.076mg 12%
Sodium 307mg 92mg 9%
Fats 11.45g 5.57g 9%
Zinc 1.31mg 0.55mg 7%
Vitamin E 2.04mg 0.99mg 7%
Choline 75mg 112.6mg 7%
Vitamin B1 0.08mg 0.157mg 6%
Monounsaturated fat 3.869g 1.864g 5%
Manganese 0.108mg 0.013mg 4%
Protein 24.62g 26.48g 4%
Saturated fat 1.528g 0.969g 3%
Calories 208kcal 156kcal 3%
Vitamin A 32µg 58µg 3%
Vitamin K 2.6µg 0.1µg 2%
Folate 10µg 7µg 1%
Vitamin B2 0.227mg 0.246mg 1%
Potassium 397mg 436mg 1%
Magnesium 39mg 36mg 1%
Trans fat 0.023g N/A
Tryptophan 0.276mg 0.335mg 0%
Threonine 1.079mg 1.247mg 0%
Isoleucine 1.134mg 1.274mg 0%
Leucine 2.001mg 2.185mg 0%
Lysine 2.26mg 2.574mg 0%
Methionine 0.729mg 0.858mg 0%
Phenylalanine 0.961mg 1.086mg 0%
Valine 1.268mg 1.461mg 0%
Histidine 0.725mg 0.711mg 0%
Omega-3 - EPA 0.473g 0.299g N/A
Omega-3 - DHA 0.509g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Sockeye 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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
94%
Sardine
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 81mg)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.559g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $6)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.