USDA-derived comparison
Sardines (canned) vs Trout
Sardines (canned) leads for Phosphorus, Selenium and Calcium; Trout answers with Vitamin D, Vitamin E and Vitamin B6.
Who each is for: Choose sardines (canned) for phosphorus and selenium. Choose trout for vitamin D and vitamin E.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sardines (canned)
Typical serving: 1 can (92g)
30/100
Trout
Typical serving: 1 fillet (130g)
28/100
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 | Sardines (canned) | Trout |
|---|---|---|
| Calories | 208 kcal | 168 kcal |
| Protein | 25 g | 24 g |
| Carbs | 0 g | 0 g |
| Fat | 12 g | 7 g |
| Fiber | 0 g | 0 g |
| Sat fat | 2 g | 2 g |
| Sodium | 307 mg | 61 mg |
| Potassium | 397 mg | 450 mg |
| Calcium | 382 mg | 30 mg |
| Iron | 2.9 mg | 0.4 mg |
| Magnesium | 39 mg | 30 mg |
| Zinc | 1.3 mg | 0.5 mg |
| Vitamin C | 0 mg | 3 mg |
| Vitamin D | 4.8 µg | 19 µg |
| Vitamin B12 | 8.9 µg | 4.1 µg |
| Folate | 10 µg | 12 µg |
Servings differ: 1 can of sardines (canned) is about 92g, 1 fillet of trout about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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