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Salmon vs. Bass — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Bass

  • Salmon is higher in Vitamin B3, Vitamin B6, Vitamin B1, Vitamin B5, and Vitamin B2, yet Bass is higher in Vitamin B12, Selenium, and Iron.
  • Bass covers your daily Vitamin B12 needs 67% more than Salmon.
  • Salmon contains 4 times more Saturated Fat than Bass. While Salmon contains 2.397g of Saturated Fat, Bass contains only 0.65g.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, bass, striped, cooked, dry heat.

Infographic

Salmon vs Bass infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
3
:
7
Bass
Contains more Potassium +17.1%
Contains less Sodium -30.7%
Contains more Copper +22.5%
Contains more Calcium +26.7%
Contains more Iron +217.6%
Contains more Magnesium +70%
Contains more Zinc +18.6%
Contains more Manganese +18.8%
Contains more Selenium +13%
Equal in Phosphorus - 254
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Potassium +17.1%
Contains less Sodium -30.7%
Contains more Copper +22.5%
Contains more Calcium +26.7%
Contains more Iron +217.6%
Contains more Magnesium +70%
Contains more Zinc +18.6%
Contains more Manganese +18.8%
Contains more Selenium +13%
Equal in Phosphorus - 254

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
11
:
1
Bass
Contains more Vitamin A +121.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +195.7%
Contains more Vitamin B2 +264.9%
Contains more Vitamin B3 +214.5%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +87%
Contains more Folate +240%
Contains more Vitamin B12 +57.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Contains more Vitamin A +121.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +195.7%
Contains more Vitamin B2 +264.9%
Contains more Vitamin B3 +214.5%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +87%
Contains more Folate +240%
Contains more Vitamin B12 +57.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
1
:
3
Bass
Contains more Fats +313%
Contains more Water +13.3%
Contains more Other +15%
Equal in Protein - 22.73
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more Fats +313%
Contains more Water +13.3%
Contains more Other +15%
Equal in Protein - 22.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
1
Bass
Contains more Monounsaturated Fat +394.2%
Contains more Polyunsaturated fat +353%
Contains less Saturated Fat -72.9%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains more Monounsaturated Fat +394.2%
Contains more Polyunsaturated fat +353%
Contains less Saturated Fat -72.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Bass
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon Bass Opinion
Protein 22.1g 22.73g Bass
Fats 12.35g 2.99g Salmon
Calories 206kcal 124kcal Salmon
Calcium 15mg 19mg Bass
Iron 0.34mg 1.08mg Bass
Magnesium 30mg 51mg Bass
Phosphorus 252mg 254mg Bass
Potassium 384mg 328mg Salmon
Sodium 61mg 88mg Salmon
Zinc 0.43mg 0.51mg Bass
Copper 0.049mg 0.04mg Salmon
Manganese 0.016mg 0.019mg Bass
Selenium 41.4µg 46.8µg Bass
Vitamin A 230IU 104IU Salmon
Vitamin A RAE 69µg 31µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.115mg Salmon
Vitamin B2 0.135mg 0.037mg Salmon
Vitamin B3 8.045mg 2.558mg Salmon
Vitamin B5 1.475mg 0.865mg Salmon
Vitamin B6 0.647mg 0.346mg Salmon
Folate 34µg 10µg Salmon
Vitamin B12 2.8µg 4.41µg Bass
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.255mg Bass
Threonine 0.969mg 0.997mg Bass
Isoleucine 1.018mg 1.047mg Bass
Leucine 1.796mg 1.848mg Bass
Lysine 2.03mg 2.088mg Bass
Methionine 0.654mg 0.673mg Bass
Phenylalanine 0.863mg 0.887mg Bass
Valine 1.139mg 1.171mg Bass
Histidine 0.651mg 0.669mg Bass
Cholesterol 63mg 103mg Salmon
Saturated Fat 2.397g 0.65g Bass
Omega-3 - DHA 1.457g 0.75g Salmon
Omega-3 - EPA 0.69g 0.217g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g 0.846g Salmon
Polyunsaturated fat 4.553g 1.005g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Bass
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Salmon
65%
Bass
Minerals Daily Need Coverage Score
44%
Salmon
52%
Bass

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 40mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.747g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $13)
Which food is richer in minerals?
Bass
Bass is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.