Sardines and canned salmon

Sardine is higher in Vitamin D, Calcium, Iron, and Phosphorus, while salmon is significantly richer in Vitamin B6. Sardine also has lower cholesterol and sodium levels, whereas salmon has fewer calories due to its higher water content and lower fat content.

Because of their edible bones, sardines and canned salmon are high in calcium. A 3.75-ounce (92-gram) can of sardines has 27% of the daily requirement, whereas 3 ounces (85 grams) of canned salmon with bones contains 19%. These oily fish are also abundant in protein and omega-3 fatty acids, which can help your heart, brain, and skin remain healthy. Smaller fish like sardines, while containing mercury, have low levels. Sardines and salmon also contain a lot of selenium, a mineral that can help prevent and cure mercury toxicity.