USDA-derived comparison
Salmon Fillet vs Sardines (canned)
Salmon Fillet leads for Vitamin D, Vitamin E and Vitamin B3; Sardines (canned) answers with Phosphorus, Selenium and Calcium.
Who each is for: Choose salmon Fillet for vitamin D and vitamin E. Choose sardines (canned) for phosphorus and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Salmon Fillet
Typical serving: 1 fillet (150g)
31/100
Sardines (canned)
Typical serving: 1 can (92g)
30/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Salmon Fillet | Sardines (canned) |
|---|---|---|
| Calories | 208 kcal | 208 kcal |
| Protein | 22 g | 25 g |
| Carbs | 0 g | 0 g |
| Fat | 13 g | 12 g |
| Fiber | 0 g | 0 g |
| Sat fat | 3 g | 2 g |
| Sodium | 61 mg | 307 mg |
| Potassium | 384 mg | 397 mg |
| Calcium | 15 mg | 382 mg |
| Iron | 0.3 mg | 2.9 mg |
| Magnesium | 29 mg | 39 mg |
| Zinc | 0.4 mg | 1.3 mg |
| Vitamin C | 4 mg | 0 mg |
| Vitamin D | 13.1 µg | 4.8 µg |
| Vitamin B12 | 2.8 µg | 8.9 µg |
| Folate | 26 µg | 10 µg |
Servings differ: 1 fillet of salmon fillet is about 150g, 1 can of sardines (canned) about 92g. Scale accordingly before deciding anything on the 100g basis alone.
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