Nutrition Comparison Tool
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Cooked Wild Atlantic Salmon
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Cooked Bluefin Tuna
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Canned Sardines
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 8% DV 155 calories
  • Cooked Bluefin Tuna 6oz fillet (x1) 16% DV 313 calories
  • Canned Sardines 1 cup, drained (x1) 15% DV 310 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 9% DV 6.9g
  • Cooked Bluefin Tuna 6oz fillet (x1) 14% DV 10.7g
  • Canned Sardines 1 cup, drained (x1) 22% DV 17.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 0% DV 0g
  • Cooked Bluefin Tuna 6oz fillet (x1) 0% DV 0g
  • Canned Sardines 1 cup, drained (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 43% DV 21.6g
  • Cooked Bluefin Tuna 6oz fillet (x1) 102% DV 50.8g
  • Canned Sardines 1 cup, drained (x1) 73% DV 36.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 20% DV 60.4mg
  • Cooked Bluefin Tuna 6oz fillet (x1) 28% DV 83.3mg
  • Canned Sardines 1 cup, drained (x1) 71% DV 211.6mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 5% DV 1.1g
  • Cooked Bluefin Tuna 6oz fillet (x1) 14% DV 2.7g
  • Canned Sardines 1 cup, drained (x1) 11% DV 2.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 0% DV 0g
  • Cooked Bluefin Tuna 6oz fillet (x1) 0% DV 0g
  • Canned Sardines 1 cup, drained (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) --% DV --g
  • Cooked Bluefin Tuna 6oz fillet (x1) --% DV --g
  • Canned Sardines 1 cup, drained (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 5% DV 0.88mg
  • Cooked Bluefin Tuna 6oz fillet (x1) 12% DV 2.2mg
  • Canned Sardines 1 cup, drained (x1) 24% DV 4.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 1% DV 12.8mg
  • Cooked Bluefin Tuna 6oz fillet (x1) 1% DV 17mg
  • Canned Sardines 1 cup, drained (x1) 44% DV 569.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Wild Atlantic Salmon 3 oz (x1) 11% DV 533.8mg
  • Cooked Bluefin Tuna 6oz fillet (x1) 12% DV 549.1mg
  • Canned Sardines 1 cup, drained (x1) 13% DV 591.5mg
Comparison Table

Table Legend

  1. Cooked Wild Atlantic Salmon
  2. Cooked Bluefin Tuna
  3. Canned Sardines
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 85 170 149
Calories
(%DV)		 155
(8%)		 313
(16%)		 310
(15%)
Fat (g)
(%DV)		 6.9
(9%)		 10.7
(14%)		 17.1
(22%)
Protein (g)
(%DV)		 21.6
(43%)		 50.8
(102%)		 36.7
(73%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 --
(--%)		 --
(--%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 60.4
(20%)		 83.3
(28%)		 211.6
(71%)
Saturated Fats (g)
(%DV)		 1.1
(5%)		 2.7
(14%)		 2.3
(11%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 85 170 149
Calcium (mg)
(%DV)		 12.8
(1%)		 17
(1%)		 569.2
(44%)
Iron, Fe (mg)
(%DV)		 0.88
(5%)		 2.2
(12%)		 4.4
(24%)
Potassium, K (mg)
(%DV)		 533.8
(11%)		 549.1
(12%)		 591.5
(13%)
Magnesium (mg)
(%DV)		 31.5
(7%)		 108.8
(26%)		 58.1
(14%)
Phosphorus, P (mg)
(%DV)		 217.6
(17%)		 554.2
(44%)		 730.1
(58%)
Sodium (mg)
(%DV)		 47.6
(2%)		 85
(4%)		 457.4
(19%)
Zinc, Zn (mg)
(%DV)		 0.7
(6%)		 1.3
(12%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.27
(30%)		 0.19
(21%)		 0.28
(31%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.03
(1%)		 0.16
(7%)
Selenium, Se (mcg)
(%DV)		 39.8
(72%)		 79.6
(145%)		 78.5
(143%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
39.1
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 85 170 149
Vitamin A, RAE (mcg)
(%DV)		 11
(1%)		 1286.9
(143%)		 47.7
(5%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.23
(19%)		 0.47
(39%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.41
(32%)		 0.52
(40%)		 0.34
(26%)
Niacin (B3) (mg)
(%DV)		 8.6
(54%)		 17.9
(112%)		 7.8
(49%)
Vitamin B5 (PA) (mg)
(%DV)		 1.6
(33%)		 2.3
(47%)		 0.96
(19%)
Vitamin B6 (mg)
(%DV)		 0.8
(47%)		 0.89
(53%)		 0.25
(15%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 24.7
(6%)		 3.4
(1%)		 14.9
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24.7
(6%)		 3.4
(1%)		 14.9
(4%)
Folate DFE (mcg)
(%)		 24.7
(6%)		 3.4
(1%)		 14.9
(4%)
Choline (mg)
(%DV)		 --
(--%)		 --
(--%)		 111.8
(20%)
Vitamin B12 (mcg)
(%DV)		 2.6
(108%)		 18.5
(771%)		 13.3
(555%)
Retinol (mcg) 11
1286.9
47.7
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 37.4 4284 160.9
Lycopene (mcg) --
--
0
Lut + Zeaxanthin (mcg) --
--
0
Vitamin E (mg)
(%DV)		 --
(--%)		 --
(--%)		 3
(20%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 --
(--%)		 7.2
(36%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
7.2
Vitamin D (IU)
(%DV)		 --
(--%)		 --
(--%)		 287.6
(36%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 --
(--%)		 3.9
(3%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 85 170 149
Water (g) 50.7
100.5
88.8
Ash (g) 3
3
5
Alcohol (g) --
--
0
Caffeine (mg) --
--
0
Theobromine (mg) --
--
0
PRAL score 6.39
30.75
23.58
  Carbohydrates
Food # 1 2 3
Weight (g) 85 170 149
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 85 170 149
Monounsaturated Fats (g) 2.292
3.49
5.765
Polyunsaturated Fats (g) 2.768
3.135
7.671
Omega 3s (g)
(%AI)		 1.877
(117%)		 2.829
(177%)		 1.463
(91%)
Omega 6s (g)
(%AI)		 0.187
(1%)		 0.116
(1%)		 5.279
(31%)
Omega 3 to Omega 6 Ratio 10.04
24.47
0.28
Omega 6 to Omega 3 Ratio 0.1
0.04
3.61
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.349
0.617
0.705
Docosapentaenoic Acid (DPA) (g) 0.313
0.272
0
Docosahexaenoic Acid (DHA) (g) 1.215
1.94
0.758
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) --
--
0
Caproic (6:0) (g) --
--
0
Caprylic Acid (8:0) (g) --
--
0
Capric Acid (10:0) (g) --
--
0
Lauric Acid (12:0) (g) --
--
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.15
0.303
0.286
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.689
1.765
1.48
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.231
0.67
0.511
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.274
0.354
0.328
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 1.472
2.015
3.196
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.243
0.603
0.63
Docosenoic Acid (22:1) (g) 0.304
0.517
1.611
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.187
0.116
5.279
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.321
--
0.742
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0.09
0.085
0.186
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0.291
0.094
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 85 170 149
Essential  
Histidine (mg)
(%RDI)		 637
(91%)		 1496
(214%)		 1080
(154%)
Isoleucine (mg)
(%RDI)		 996
(71%)		 2343
(167%)		 1690
(121%)
Leucine (mg)
(%RDI)		 1757
(64%)		 4133
(151%)		 2981
(109%)
Lysine (mg)
(%RDI)		 1986
(95%)		 4670
(222%)		 3367
(160%)
Methionine (mg)
(%RDI)		 640
(88%)		 1505
(207%)		 1086
(149%)
Phenylalanine (mg)
(%RDI)		 844
(96%)		 1986
(227%)		 1432
(164%)
Threonine (mg)
(%RDI)		 948
(90%)		 2229
(212%)		 1608
(153%)
Tryptophan (mg)
(%RDI)		 242
(87%)		 570
(203%)		 411
(147%)
Valine (mg)
(%RDI)		 1114
(61%)		 2620
(144%)		 1889
(104%)
Conditional  
Arginine (mg) 1294
3043
2195
Cystine (mg)
(%RDI)		 232
(81%)		 546
(190%)		 393
(137%)
Glycine (mg) 1038
2441
1760
Proline (mg) 764
1797
1296
Tyrosine (mg)
(%RDI)		 730
(83%)		 1717
(196%)		 1238
(142%)
Non-Essential  
Alanine (mg) 1307
3075
2219
Aspartic acid (mg) 2214
5205
3755
Betaine (mg) --
--
--
Glutamic acid (mg) 3227
7589
5474
Hydroxyproline (mg) --
--
--
Serine (mg) 882
2074
1496
Data Source
Cooked Wild Atlantic Salmon
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Bluefin Tuna
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Canned Sardines
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.