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Salmon vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between salmon and sardines

  • Salmon is higher in vitamin D*, vitamin B6, vitamin B1, and vitamin B3, yet sardines are higher in vitamin B12, calcium, phosphorus, iron, and selenium.
  • Sardines cover your daily vitamin B12 needs 256% more than salmon.
  • Salmon contains 4 times more vitamin B1 than sardines. While salmon contains 0.34mg of vitamin B1, sardines contain only 0.08mg.
  • The amount of cholesterol in salmon is lower.

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

Infographic

Salmon vs Sardines 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.
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%
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 -80.1%
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%
~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.
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%
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%
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%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +11.4%
Contains more OtherOther +440%
~equal in Fats ~11.45g
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -36.3%
Contains more Poly. FatPolyunsaturated fat +13.1%
~equal in Monounsaturated fat ~3.869g

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