Wild Salmon
4 oz fillet (113g)
Sardines
1 can (92g)
Wild Salmon vs Sardines
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Wild Salmon wins
Ties
Sardines wins
Sardines leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Wild Salmon
Nutrient
Sardines
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin B12
Vitamin D
Folate
Vitamin A
Vitamin K
Vitamin E
Omega-3
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Wild Salmon (pescatarian) •Sardines (pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Sardines is $5.00/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Fatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Folate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Selenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Selenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.