Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
All values are per 100 g of the USDA reference entry for each food. Calcium is higher in Sardines than in Wild Atlantic salmon (382 mg vs 12 mg). DPA (omega-3) is higher in Wild Atlantic salmon than in Sardines (0.287 g vs 0 g). Linoleic acid (omega-6) is higher in Sardines than in Wild Atlantic salmon (3.54 g vs 0.172 g). Vitamin B12 is higher in Sardines than in Wild Atlantic salmon (8.94 µg vs 3.18 µg).
Differences are stated, not ranked. Which food suits you depends on the rest of your diet, portion size and your own circumstances.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Wild Atlantic salmon | Sardines |
|---|---|---|
Macronutrients | ||
| Calorieskcal | 1427% DV | 208 — highest of the foods compared10% DV |
| Proteing | 19.840% DV | 24.6 — highest of the foods compared49% DV |
| Total fatg | 6.348% DV | 11.4 — highest of the foods compared15% DV |
| Carbohydrateg | 00% DV | 00% DV |
| Fibreg | 00% DV | 00% DV |
| Total sugarsg | No value recorded | 0 |
| Waterg | 68.5 — highest of the foods compared | 59.6 |
Fats | ||
| Saturated fatg | 0.9815% DV | 1.53 — highest of the foods compared8% DV |
| Monounsaturated fatg | 2.1 | 3.87 — highest of the foods compared |
| Polyunsaturated fatg | 2.54 | 5.15 — highest of the foods compared |
| Cholesterolmg | 5518% DV | 142 — highest of the foods compared47% DV |
| EPA (omega-3)g | 0.321 | 0.473 — highest of the foods compared |
| DHA (omega-3)g | 1.11 — highest of the foods compared | 0.509 |
| DPA (omega-3)g | 0.287 — highest of the foods compared | 0 |
| Linoleic acid (omega-6)g | 0.172 | 3.54 — highest of the foods compared |
Vitamins | ||
| Vitamin Aµg | 121% DV | 32 — highest of the foods compared4% DV |
| Vitamin Cmg | 00% DV | 00% DV |
| Vitamin Dµg | No value recorded | 4.824% DV |
| Vitamin Emg | No value recorded | 2.0414% DV |
| Vitamin Kµg | No value recorded | 2.62% DV |
| Thiamin (B1)mg | 0.226 — highest of the foods compared19% DV | 0.087% DV |
| Riboflavin (B2)mg | 0.38 — highest of the foods compared29% DV | 0.22717% DV |
| Niacin (B3)mg | 7.86 — highest of the foods compared49% DV | 5.2533% DV |
| Pantothenic acid (B5)mg | 1.66 — highest of the foods compared33% DV | 0.64213% DV |
| Vitamin B6mg | 0.818 — highest of the foods compared48% DV | 0.16710% DV |
| Folateµg | 25 — highest of the foods compared6% DV | 103% DV |
| Vitamin B12µg | 3.18133% DV | 8.94 — highest of the foods compared373% DV |
| Cholinemg | No value recorded | 7514% DV |
Minerals | ||
| Calciummg | 121% DV | 382 — highest of the foods compared29% DV |
| Ironmg | 0.84% DV | 2.92 — highest of the foods compared16% DV |
| Magnesiummg | 297% DV | 39 — highest of the foods compared9% DV |
| Phosphorusmg | 20016% DV | 490 — highest of the foods compared39% DV |
| Potassiummg | 490 — highest of the foods compared10% DV | 3978% DV |
| Sodiummg | 442% DV | 307 — highest of the foods compared13% DV |
| Zincmg | 0.646% DV | 1.31 — highest of the foods compared12% DV |
| Coppermg | 0.25 — highest of the foods compared28% DV | 0.18621% DV |
| Manganesemg | 0.0161% DV | 0.108 — highest of the foods compared5% DV |
| Seleniumµg | 36.566% DV | 52.7 — highest of the foods compared96% DV |
Other | ||
| Beta-caroteneµg | No value recorded | 0 |
| Alpha-caroteneµg | No value recorded | 0 |
| Lycopeneµg | No value recorded | 0 |
| Lutein + zeaxanthinµg | No value recorded | 0 |
| Caffeinemg | No value recorded | 0 |
| Ashg | 2.54 | 3.38 — highest of the foods compared |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Wild Atlantic salmon | Sardines |
|---|---|---|
| AstaxanthinXanthophyll carotenoid | Notable | Not recorded for this food |
| Omega-3 fatty acidsFatty acid | Primary | Primary |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Wild Atlantic salmon | Sardines |
|---|---|---|
| Bone Health | No claims recorded in this category | Yes |
| Brain & Cognitive Health | Yes | No claims recorded in this category |
| Heart Health | Yes | Yes |
| Inflammation | Yes | No claims recorded in this category |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.