Quick Summary
When to Choose Salmon
Choose salmon for milder flavor, versatile cooking, higher vitamin D (526 IU). Best for omega-3 beginners and vitamin D.
When to Choose Sardines
Choose sardines for sustainability, lower cost, whole fish nutrition (calcium from bones). Best for budget and calcium.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Salmon | Sardines | Winner |
|---|---|---|---|
| Calories | 208 | 208 | Tie |
| Protein | 20.4g | 24.6g | 🏆 Sardines |
| Total Fat | 13.4g | 11.5g |
Key Vitamins & Minerals
Omega-3 Fatty Acids
🏆 Salmon has 53% more
Phosphorus
🏆 Sardines has 104% more
Potassium
Selenium
🏆 Sardines has 44% more
Vitamin B12
🏆 Sardines has 2.8x more
Vitamin B6
🏆 Salmon has 3.0x more
Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Sardines Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
Practical Considerations
💰 Cost
Salmon: Moderate
Sardines: Moderate
🕒 Preparation
Salmon: Easy
Sardines: Easy
📦 Storage
Salmon: Refrigerate
Sardines: Refrigerate
🍽️ Versatility
Salmon: Very versatile
Sardines: Very versatile
The Bottom Line
Both Salmon and Sardines are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if: Choose salmon for milder flavor, versatile cooking, higher vitamin D (526 IU). Best for omega-3 beginners and vitamin D.
Choose Sardines if: Choose sardines for sustainability, lower cost, whole fish nutrition (calcium from bones). Best for budget and calcium.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Sardines in Nutrivio
Compare how Salmon and Sardines fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
