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Sardines vs. Salmon — In-Depth Nutrition Comparison

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A recap on the differences between sardines and salmon

  • Sardines are higher in vitamin B12, calcium, phosphorus, iron, and selenium, yet salmon is higher in vitamin D*, vitamin B6, vitamin B1, and vitamin B3.
  • Sardines cover your daily vitamin B12 needs 256% more than salmon.
  • Sardines contain 25 times more calcium than salmon. While sardines contain 382mg of calcium, salmon contains only 15mg.
  • The amount of cholesterol in salmon is lower.

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

Infographic

Sardines vs Salmon 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.
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%
Salmon
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +2446.7%
Contains more IronIron +758.8%
Contains more CopperCopper +279.6%
Contains more ZincZinc +204.7%
Contains more PhosphorusPhosphorus +94.4%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +27.3%
Contains less SodiumSodium -80.1%
~equal in Potassium ~384mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Salmon
Salmon
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B12Vitamin B12 +219.3%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +172.9%
Contains more Vitamin AVitamin A +115.6%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B5Vitamin B5 +129.8%
Contains more Vitamin B6Vitamin B6 +287.4%
Contains more FolateFolate +240%

All nutrients comparison - raw data values

Nutrient Sardines Salmon DV% diff.
Vitamin B12 8.94µg 2.8µg 256%
Vitamin D* 193 IU 526 IU 42%
Vitamin D 4.8µg 13.1µg 42%
Calcium 382mg 15mg 37%
Vitamin B6 0.167mg 0.647mg 37%
Phosphorus 490mg 252mg 34%
Iron 2.92mg 0.34mg 32%
Cholesterol 142mg 63mg 26%
Vitamin B1 0.08mg 0.34mg 22%
Selenium 52.7µg 41.4µg 21%
Vitamin B3 5.245mg 8.045mg 18%
Vitamin B5 0.642mg 1.475mg 17%
Copper 0.186mg 0.049mg 15%
Sodium 307mg 61mg 11%
Zinc 1.31mg 0.43mg 8%
Vitamin B2 0.227mg 0.135mg 7%
Vitamin E 2.04mg 1.14mg 6%
Folate 10µg 34µg 6%
Protein 24.62g 22.1g 5%
Vitamin C 0mg 3.7mg 4%
Vitamin A 32µg 69µg 4%
Manganese 0.108mg 0.016mg 4%
Saturated fat 1.528g 2.397g 4%
Polyunsaturated fat 5.148g 4.553g 4%
Choline 75mg 90.5mg 3%
Magnesium 39mg 30mg 2%
Vitamin K 2.6µg 0.1µg 2%
Fats 11.45g 12.35g 1%
Monounsaturated fat 3.869g 4.181g 1%
Calories 208kcal 206kcal 0%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 84kcal 93kcal N/A
Weight per 100 calories 48g 49g N/A
Unsaturated / Saturated Fat ratio 5.9 3.6 N/A
Potassium 397mg 384mg 0%
Tryptophan 0.276mg 0.248mg 0%
Threonine 1.079mg 0.969mg 0%
Isoleucine 1.134mg 1.018mg 0%
Leucine 2.001mg 1.796mg 0%
Lysine 2.26mg 2.03mg 0%
Methionine 0.729mg 0.654mg 0%
Phenylalanine 0.961mg 0.863mg 0%
Valine 1.268mg 1.139mg 0%
Histidine 0.725mg 0.651mg 0%
Omega-3 - EPA 0.473g 0.69g N/A
Omega-3 - DHA 0.509g 1.457g N/A
Omega-3 - DPA 0g 0.17g 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
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more ProteinProtein +11.4%
Contains more OtherOther +440%
~equal in Fats ~12.35g
~equal in Carbs ~0g
~equal in Water ~64.75g

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
Salmon
Salmon
1
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -36.3%
Contains more Poly. FatPolyunsaturated fat +13.1%
~equal in Monounsaturated fat ~4.181g

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.