Salmón vs Sardinas (lata): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Salmón | Sardinas (lata) | Difference |
|---|---|---|---|
| Calories | 208kcal10% DV | 208kcal10% DV | Equal |
| Protein | 20g40% DV | 25g50% DV | -5g |
| Carbohydrates | 0g0% DV | 0g0% DV | Equal |
| Fat | 13g20% DV | 11g17% DV | +2g |
| Fiber | 0g0% DV | 0g0% DV | Equal |
| Iron | 0.8mg4% DV | 2.9mg16% DV | -2.1mg |
| Calcium | 12mg1% DV | 382mg38% DV | -370mg |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 363mg10% DV | 397mg11% DV | -34mg |
| Magnesium | 29mg7% DV | 39mg10% DV | -10mg |
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🏆 Verdict: Salmón or Sardinas (lata)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Sardinas (lata) wins in protein (25g vs 20g), ideal for muscle gain.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Salmón if...
- You enjoy its flavor and texture in your recipes
Choose Sardinas (lata) if...
- You want more protein (25g vs 20g)
- You need more iron (2.9mg vs 0.8mg)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Salmón or Sardinas (lata) have more protein?
Sardinas (lata) has more protein: 25g vs 20g per 100g.
Does Salmón or Sardinas (lata) have more calories?
Both have the same calories: 208 kcal per 100g.
Which is better for weight loss, salmón or sardinas (lata)?
For weight loss, choose the food with fewer calories and more satiety. Sardinas (lata) (208 kcal) has fewer calories.
Can you combine salmón and sardinas (lata)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Salmón provides 20g of protein and Sardinas (lata) provides 25g, resulting in a more complete amino acid and micronutrient profile.
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