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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 from 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.
Sardine
Sardine
8
:
2
Sockeye salmon
Sockeye salmon
Contains more Calcium +3372.7%
Contains more Iron +461.5%
Contains more Phosphorus +60.7%
Contains more Zinc +138.2%
Contains more Copper +144.7%
Contains more Manganese +730.8%
Contains more Selenium +48.5%
Contains less Sodium -70%
Equal in Magnesium - 36
Equal in Potassium - 436
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +3372.7%
Contains more Iron +461.5%
Contains more Phosphorus +60.7%
Contains more Zinc +138.2%
Contains more Copper +144.7%
Contains more Manganese +730.8%
Contains more Selenium +48.5%
Contains less Sodium -70%
Equal in Magnesium - 36
Equal in Potassium - 436

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.
Sardine
Sardine
4
:
7
Sockeye salmon
Sockeye salmon
Contains more Vitamin E +106.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +100%
Contains more Vitamin K +2500%
Contains more Vitamin A +78.7%
Contains more Vitamin D +247.9%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B3 +93%
Contains more Vitamin B5 +98.4%
Contains more Vitamin B6 +395.2%
Equal in Vitamin B2 - 0.246
Sardine
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin E +106.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +100%
Contains more Vitamin K +2500%
Contains more Vitamin A +78.7%
Contains more Vitamin D +247.9%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B3 +93%
Contains more Vitamin B5 +98.4%
Contains more Vitamin B6 +395.2%
Equal in Vitamin B2 - 0.246

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
2
Sockeye salmon
Sockeye salmon
Contains more Fats +105.6%
Contains more Other +596.8%
Contains more Water +13%
Equal in Protein - 26.48
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +105.6%
Contains more Other +596.8%
Contains more Water +13%
Equal in Protein - 26.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +107.6%
Contains more Polyunsaturated fat +287.9%
Contains less Saturated Fat -36.6%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +107.6%
Contains more Polyunsaturated fat +287.9%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Sockeye salmon Opinion
Protein 24.62g 26.48g Sockeye salmon
Fats 11.45g 5.57g Sardine
Calories 208kcal 156kcal Sardine
Calcium 382mg 11mg Sardine
Iron 2.92mg 0.52mg Sardine
Magnesium 39mg 36mg Sardine
Phosphorus 490mg 305mg Sardine
Potassium 397mg 436mg Sockeye salmon
Sodium 307mg 92mg Sockeye salmon
Zinc 1.31mg 0.55mg Sardine
Copper 0.186mg 0.076mg Sardine
Manganese 0.108mg 0.013mg Sardine
Selenium 52.7µg 35.5µg Sardine
Vitamin A 108IU 193IU Sockeye salmon
Vitamin A RAE 32µg 58µg Sockeye salmon
Vitamin E 2.04mg 0.99mg Sardine
Vitamin D 193IU 670IU Sockeye salmon
Vitamin D 4.8µg 16.7µg Sockeye salmon
Vitamin B1 0.08mg 0.157mg Sockeye salmon
Vitamin B2 0.227mg 0.246mg Sockeye salmon
Vitamin B3 5.245mg 10.123mg Sockeye salmon
Vitamin B5 0.642mg 1.274mg Sockeye salmon
Vitamin B6 0.167mg 0.827mg Sockeye salmon
Folate 10µg 7µg Sardine
Vitamin B12 8.94µg 4.47µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.335mg Sockeye salmon
Threonine 1.079mg 1.247mg Sockeye salmon
Isoleucine 1.134mg 1.274mg Sockeye salmon
Leucine 2.001mg 2.185mg Sockeye salmon
Lysine 2.26mg 2.574mg Sockeye salmon
Methionine 0.729mg 0.858mg Sockeye salmon
Phenylalanine 0.961mg 1.086mg Sockeye salmon
Valine 1.268mg 1.461mg Sockeye salmon
Histidine 0.725mg 0.711mg Sardine
Cholesterol 142mg 61mg Sockeye salmon
Trans Fat 0.023g Sardine
Saturated Fat 1.528g 0.969g Sockeye salmon
Omega-3 - DHA 0.509g 0.56g Sockeye salmon
Omega-3 - EPA 0.473g 0.299g Sardine
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 3.869g 1.864g Sardine
Polyunsaturated fat 5.148g 1.327g Sardine
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Sockeye 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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
94%
Sardine
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 215mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 81mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.559g)
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)
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.

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. 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.