Sardines vs Salmon nutrition
Sardines (canned in oil) has more protein, calcium and iron. Cooked salmon (Atlantic, farmed) has more fat and Vitamin C.
- Sardines (canned in oil)100 g
- Cooked salmon (Atlantic, farmed)100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Sardines (canned in oil) | Cooked salmon (Atlantic, farmed) | Daily Value |
|---|---|---|---|
| Calories | 208 kcal (10%) | 206 kcal (10%) | 2,000 kcal |
| Protein | 24.6 g (49%) | 22.1 g (44%) | 50 g |
| Fat | 11.4 g (15%) | 12.3 g (16%) | 78 g |
| Saturated fat | 1.5 g (8%) | 2.4 g (12%) | 20 g |
| Carbs | 0 g (0%) | 0 g (0%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 0 g | 0 g | none set |
| Cholesterol | 142 mg (47%) | 63 mg (21%) | 300 mg |
| Salt (sodium) | 307 mg (13%) | 61 mg (3%) | 2,300 mg |
| Potassium | 397 mg (8%) | 384 mg (8%) | 4,700 mg |
| Calcium | 382 mg (29%) | 15 mg (1%) | 1,300 mg |
| Iron | 2.9 mg (16%) | 0.34 mg (2%) | 18 mg |
| Magnesium | 39 mg (9%) | 30 mg (7%) | 420 mg |
| Vitamin A | 32 µg (4%) | 69 µg (8%) | 900 µg |
| Vitamin C | 0 mg (0%) | 3.7 mg (4%) | 90 mg |
Saved on this device
Step 1 of 5
Esc closes · arrow keys move between steps
How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares sardines (canned in oil) and cooked salmon (Atlantic, farmed) as USDA FoodData Central lists them: “Fish, sardine, Atlantic, canned in oil, drained solids with bone” (FDC 175139) and “Fish, salmon, Atlantic, farmed, cooked, dry heat” (FDC 175168). All figures start from 100 grams of the edible part. A search for “sardines” is taken here as sardines (canned in oil). A search for “salmon” is taken here as cooked salmon (Atlantic, farmed); cooked salmon (Atlantic, wild), raw salmon (Atlantic, farmed), cooked sockeye salmon and pink salmon (canned) are in the comparer above. One is listed canned and the other broiled. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.
Per 100 grams
Per 100 grams, sardines (canned in oil) has more protein (24.6 vs 22.1 g), cholesterol (142 vs 63 mg, 2.3 times as much), sodium (307 vs 61 mg, 5.0 times as much), potassium (397 vs 384 mg), calcium (382 vs 15 mg, about 25 times as much), iron (2.9 vs 0.34 mg, 8.6 times as much) and magnesium (39 vs 30 mg). Cooked salmon (Atlantic, farmed) has more fat (12.3 vs 11.4 g), saturated fat (2.4 vs 1.5 g, 1.6 times as much), vitamin A (69 vs 32 µg, 2.2 times as much) and vitamin C (3.7 vs 0 mg, against none). They are within 3% of each other for calories, carbohydrate, fiber and sugars.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 3 oz of sardines (canned in oil) (85.1 g) and 3 oz of cooked salmon (Atlantic, farmed) (85 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 177 kcal of sardines (canned in oil) against 175 kcal of cooked salmon (Atlantic, farmed).
For the same calories
To get 100 kcal you would eat 48.1 g of sardines (canned in oil) or 48.5 g of cooked salmon (Atlantic, farmed). At that equal energy, sardines (canned in oil) carries 11.8 g of protein and cooked salmon (Atlantic, farmed) 10.7 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 49% of the energy in sardines (canned in oil) comes from protein, 51% from fat and 0% from carbohydrate; for cooked salmon (Atlantic, farmed) it is 44%, 56% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
3 oz of sardines (canned in oil) reaches its largest shares of the Daily Value in protein (42%), cholesterol (40%) and calcium (25%); 3 oz of cooked salmon (Atlantic, farmed) reaches its largest shares of the Daily Value in protein (38%), cholesterol (18%) and fat (13%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.