Smoked salmon vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between smoked salmon and sardines
- Smoked salmon is higher in vitamin D, yet sardines are higher in vitamin B12, phosphorus, calcium, selenium, iron, vitamin B2, and zinc.
- Sardines cover your daily vitamin B12 needs 237% more than smoked salmon.
- Smoked salmon contains 4 times more vitamin D than sardines. While smoked salmon contains 685IU of vitamin D, sardines contain only 193IU.
- The amount of sodium in sardines 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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
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
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
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% |
