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  6. Smoked salmon vs. Sardine

Smoked salmon vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and sardine

  • Smoked salmon is higher in vitamin D, yet sardine is higher in vitamin B12, phosphorus, calcium, selenium, iron, vitamin B2, and zinc.
  • Sardine covers your daily vitamin B12 needs 237% more than smoked salmon.
  • Smoked salmon contains 4 times more vitamin D than sardine. While smoked salmon contains 685IU of vitamin D, sardine contains only 193IU.
  • The amount of sodium in sardine is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Smoked salmon vs Sardine 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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%
Contains more CopperCopper +23.7%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +3372.7%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +243.5%
Contains more ZincZinc +322.6%
Contains more PhosphorusPhosphorus +198.8%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +535.3%
Contains more SeleniumSelenium +62.7%

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.
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%
Contains more Vitamin DVitamin D +256.3%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +66.5%
Contains more CholineCholine +18.7%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin EVitamin E +51.1%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B12Vitamin B12 +174.2%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +20.8%
Contains more OtherOther +25%
Contains more ProteinProtein +34.7%
Contains more FatsFats +165%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Mono. FatMonounsaturated fat +91.3%
Contains more Poly. FatPolyunsaturated fat +417.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Sardine
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 Smoked salmon Sardine DV% diff.
Vitamin B12 3.26µg 8.94µg 237%
Vitamin D 685IU 193IU 62%
Vitamin D 17.1µg 4.8µg 62%
Phosphorus 164mg 490mg 47%
Cholesterol 23mg 142mg 40%
Selenium 32.4µg 52.7µg 37%
Calcium 11mg 382mg 37%
Polyunsaturated fat 0.995g 5.148g 28%
Iron 0.85mg 2.92mg 26%
Sodium 672mg 307mg 16%
Protein 18.28g 24.62g 13%
Fats 4.32g 11.45g 11%
Vitamin B2 0.101mg 0.227mg 10%
Zinc 0.31mg 1.31mg 9%
Vitamin B6 0.278mg 0.167mg 9%
Potassium 175mg 397mg 7%
Calories 117kcal 208kcal 5%
Monounsaturated fat 2.023g 3.869g 5%
Vitamin B5 0.87mg 0.642mg 5%
Vitamin B1 0.023mg 0.08mg 5%
Vitamin E 1.35mg 2.04mg 5%
Copper 0.23mg 0.186mg 5%
Magnesium 18mg 39mg 5%
Manganese 0.017mg 0.108mg 4%
Vitamin B3 4.72mg 5.245mg 3%
Choline 89mg 75mg 3%
Saturated fat 0.929g 1.528g 3%
Vitamin K 0.1µg 2.6µg 2%
Folate 2µg 10µg 2%
Vitamin A 26µg 32µg 1%
Tryptophan 0.205mg 0.276mg 0%
Threonine 0.801mg 1.079mg 0%
Isoleucine 0.842mg 1.134mg 0%
Leucine 1.486mg 2.001mg 0%
Lysine 1.679mg 2.26mg 0%
Methionine 0.541mg 0.729mg 0%
Phenylalanine 0.714mg 0.961mg 0%
Valine 0.942mg 1.268mg 0%
Histidine 0.538mg 0.725mg 0%
Omega-3 - EPA 0.183g 0.473g N/A
Omega-3 - DHA 0.267g 0.509g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Sardine
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
76%
Smoked salmon
119%
Sardine
Minerals Daily Need Coverage Score
49%
Smoked salmon
94%
Sardine

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

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.