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  6. Sardines vs. Sockeye salmon

Sardines vs. Sockeye salmon — In-Depth Nutrition Comparison

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The main differences between sardines and sockeye salmon

  • Sardines are 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 sardines is 186% higher.
  • Sardines contain 35 times more calcium than sockeye salmon. Sardines contain 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

Sardines 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

All nutrients comparison - raw data values

Nutrient Sardines 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

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%

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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. Sardines - 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.