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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 for 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.
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%
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 less SodiumSodium -70%
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%
~equal in Magnesium ~39mg
~equal in Potassium ~397mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 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%
Contains more Vitamin EVitamin E +106.1%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +13%
Contains more FatsFats +105.6%
Contains more OtherOther +596.8%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -36.6%
Contains more Mono. FatMonounsaturated fat +107.6%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Sardine DV% diff.
Vitamin B12 4.47µg 8.94µg 186%
Vitamin D 670IU 193IU 60%
Vitamin D 16.7µg 4.8µg 60%
Vitamin B6 0.827mg 0.167mg 51%
Calcium 11mg 382mg 37%
Selenium 35.5µg 52.7µg 31%
Vitamin B3 10.123mg 5.245mg 30%
Iron 0.52mg 2.92mg 30%
Cholesterol 61mg 142mg 27%
Phosphorus 305mg 490mg 26%
Polyunsaturated fat 1.327g 5.148g 25%
Vitamin B5 1.274mg 0.642mg 13%
Copper 0.076mg 0.186mg 12%
Sodium 92mg 307mg 9%
Fats 5.57g 11.45g 9%
Zinc 0.55mg 1.31mg 7%
Vitamin E 0.99mg 2.04mg 7%
Choline 112.6mg 75mg 7%
Vitamin B1 0.157mg 0.08mg 6%
Monounsaturated fat 1.864g 3.869g 5%
Manganese 0.013mg 0.108mg 4%
Protein 26.48g 24.62g 4%
Saturated fat 0.969g 1.528g 3%
Calories 156kcal 208kcal 3%
Vitamin A 58µg 32µg 3%
Vitamin K 0.1µg 2.6µg 2%
Folate 7µg 10µg 1%
Vitamin B2 0.246mg 0.227mg 1%
Potassium 436mg 397mg 1%
Magnesium 36mg 39mg 1%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.276mg 0%
Threonine 1.247mg 1.079mg 0%
Isoleucine 1.274mg 1.134mg 0%
Leucine 2.185mg 2.001mg 0%
Lysine 2.574mg 2.26mg 0%
Methionine 0.858mg 0.729mg 0%
Phenylalanine 1.086mg 0.961mg 0%
Valine 1.461mg 1.268mg 0%
Histidine 0.711mg 0.725mg 0%
Omega-3 - EPA 0.299g 0.473g N/A
Omega-3 - DHA 0.56g 0.509g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye 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
113%
Sockeye salmon
119%
Sardine
Minerals Daily Need Coverage Score
47%
Sockeye salmon
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 81mg)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.559g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
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)

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.