Salmon vs Sardines: Nutrition, Calories & Protein Compared
Salmon vs Sardine
Nutrition Facts
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Salmon vs Sardine 100g Compare
per 100g | Salmon | Sardines |
---|---|---|
Calories | 197 | 185 |
Fat | 13.11 g | 10.45 g |
Protein | 20.32 g | 20.86 g |
Water | 65.84 g | 66.86 g |
Calcium | 9.423 mg | 240 mg |
Iron | 0.259 mg | 2.3 mg |
Magnessium | 25.39 mg | 34 mg |
Potassium | 378.2 mg | 341 mg |
Sodium | 49.49 mg | 414 mg |
Vitaminium B1 (Thiamine) | 0.207 mg | 0.044 mg |
Vitaminium B2 (riboflavin) | 0.155 mg | 0.233 mg |
Vitaminium B3 (Niacin) | 8.672 mg | 4.2 mg |
Vitaminium B6 | 0.636 mg | 0.123 mg |
Vitaminium B9 (Folic acid) | 0.026 mg | 0.024 mg |
Vitaminium C | 3.9 mg | 1 mg |
Vitaminium E | 3.55 mg | 1.38 mg |
When it comes to choosing the best fish for your diet, salmon and sardines are both popular contenders known for their health benefits and nutritional value. But beyond their health attributes, these fish have fascinating backgrounds and characteristics that make them stand out in the seafood world. Let's dive into some interesting facts about salmon and sardines before comparing their nutritional profiles.
A Closer Look at Salmon
Salmon is celebrated not only for its rich flavor but also for its remarkable life cycle. These fish are born in freshwater, migrate to the ocean, then return to freshwater to reproduce. This journey is not only a testament to their resilience but also contributes to the rich, nuanced flavors that make salmon a favorite among seafood lovers. Furthermore, salmon is a significant cultural and spiritual symbol in many indigenous communities across the Pacific Northwest, underscoring its importance beyond just nutritional value.
Discovering Sardines
Sardines, on the other hand, are small, oily fish known for their dense nutritional content and are often found canned in supermarkets. They play a crucial role in marine ecosystems as a key source of food for larger fish and marine mammals. Sardines have a strong, distinct taste and are celebrated in various cuisines around the world, from the Mediterranean to Japan, showcasing their versatility in dishes.
Nutritional Face-Off
When it comes to nutrition, both salmon and sardines pack a punch, but in slightly different ways. Here's a closer look at how these two fish compare nutritionally based on a 100-gram serving:
- Calories: Salmon has 208 calories, while sardines have 185 calories, making sardines a slightly lower-calorie option.
- Protein: Both fish are excellent protein sources, with salmon providing 20.42 grams and sardines slightly higher at 20.86 grams.
- Fat: Salmon contains more fat (13.42 grams) compared to sardines (10.45 grams), but it's important to note that much of this fat is the heart-healthy omega-3 variety.
- Omega-3 Fatty Acids: While specific amounts aren't listed here, both fish are known for their high omega-3 content, which is crucial for cardiovascular health, brain function, and inflammation reduction.
- Minerals and Vitamins: Sardines are a powerhouse of calcium (240 mg) and iron (2.3 mg), significantly more than salmon. However, salmon provides a higher amount of vitamin B3 (8.672 mg) and vitamin E (3.55 mg), important for skin health and antioxidant properties.
Both fish offer impressive nutritional profiles, making them excellent choices for anyone looking to boost their health through diet. Salmon might be the go-to for those focusing on heart health and anti-inflammatory benefits, while sardines could be a better choice for individuals looking to increase their intake of calcium and iron.
Conclusion
Ultimately, the choice between salmon and sardines depends on personal preference, dietary needs, and environmental considerations. Both fish offer unique flavors, health benefits, and cultural significances, making them valuable additions to a balanced diet. Whether you're drawn to the rich, bold taste of salmon or the distinct, nutrient-dense profile of sardines, incorporating these fish into your meals can contribute to a healthier, more varied diet.
Salmon 100g
197kcalCalories source
- 0% CARBS.
- 41% PROTEIN
- 59% FAT
Sardines 100g
185kcalCalories source
- 1% CARBS
- 46% PROTEIN
- 52% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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