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  6. Sockeye salmon vs. Sardine

Sockeye salmon vs. Sardine — In-Depth Nutrition Comparison

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The main differences between Sockeye salmon and Sardine

  • Sockeye salmon is richer in Vitamin D, Vitamin B6, Vitamin B3, and Vitamin B5, yet Sardine is richer in Vitamin B12, Calcium, Selenium, Iron, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Sardine is 186% higher.
  • Sockeye salmon contains 5 times more Vitamin B6 than Sardine. Sockeye salmon contains 0.827mg of Vitamin B6, while Sardine contains 0.167mg.
  • Sockeye salmon contains less Cholesterol.

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

Infographic

Sockeye 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.
Sockeye salmon
Sockeye salmon
2
:
8
Sardine
Sardine
Contains less Sodium -70%
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%
Equal in Magnesium - 39
Equal in Potassium - 397
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -70%
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%
Equal in Magnesium - 39
Equal in Potassium - 397

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.
Sockeye salmon
Sockeye salmon
7
:
4
Sardine
Sardine
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%
Contains more Vitamin E +106.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +100%
Contains more Vitamin K +2500%
Equal in Vitamin B2 - 0.227
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%
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%
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%
Contains more Vitamin E +106.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +100%
Contains more Vitamin K +2500%
Equal in Vitamin B2 - 0.227

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
2
Sardine
Sardine
Contains less Saturated Fat -36.6%
Contains more Monounsaturated Fat +107.6%
Contains more Polyunsaturated fat +287.9%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -36.6%
Contains more Monounsaturated Fat +107.6%
Contains more Polyunsaturated fat +287.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Sardine
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 Sockeye salmon Sardine Opinion
Protein 26.48g 24.62g Sockeye salmon
Fats 5.57g 11.45g Sardine
Calories 156kcal 208kcal Sardine
Calcium 11mg 382mg Sardine
Iron 0.52mg 2.92mg Sardine
Magnesium 36mg 39mg Sardine
Phosphorus 305mg 490mg Sardine
Potassium 436mg 397mg Sockeye salmon
Sodium 92mg 307mg Sockeye salmon
Zinc 0.55mg 1.31mg Sardine
Copper 0.076mg 0.186mg Sardine
Manganese 0.013mg 0.108mg Sardine
Selenium 35.5µg 52.7µg Sardine
Vitamin A 193IU 108IU Sockeye salmon
Vitamin A RAE 58µg 32µg Sockeye salmon
Vitamin E 0.99mg 2.04mg Sardine
Vitamin D 670IU 193IU Sockeye salmon
Vitamin D 16.7µg 4.8µg Sockeye salmon
Vitamin B1 0.157mg 0.08mg Sockeye salmon
Vitamin B2 0.246mg 0.227mg Sockeye salmon
Vitamin B3 10.123mg 5.245mg Sockeye salmon
Vitamin B5 1.274mg 0.642mg Sockeye salmon
Vitamin B6 0.827mg 0.167mg Sockeye salmon
Folate 7µg 10µg Sardine
Vitamin B12 4.47µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.335mg 0.276mg Sockeye salmon
Threonine 1.247mg 1.079mg Sockeye salmon
Isoleucine 1.274mg 1.134mg Sockeye salmon
Leucine 2.185mg 2.001mg Sockeye salmon
Lysine 2.574mg 2.26mg Sockeye salmon
Methionine 0.858mg 0.729mg Sockeye salmon
Phenylalanine 1.086mg 0.961mg Sockeye salmon
Valine 1.461mg 1.268mg Sockeye salmon
Histidine 0.711mg 0.725mg Sardine
Cholesterol 61mg 142mg Sockeye salmon
Trans Fat 0.023g Sardine
Saturated Fat 0.969g 1.528g Sockeye salmon
Omega-3 - DHA 0.56g 0.509g Sockeye salmon
Omega-3 - EPA 0.299g 0.473g Sardine
Omega-3 - DPA 0.093g 0g Sockeye salmon
Monounsaturated Fat 1.864g 3.869g Sardine
Polyunsaturated fat 1.327g 5.148g 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
Sockeye salmon Sardine
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
137%
Sockeye salmon
131%
Sardine
Minerals Daily Need Coverage Score
47%
Sockeye salmon
94%
Sardine

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

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.