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Cereal vs. Chinook salmon — In-Depth Nutrition Comparison

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How are cereal and chinook salmon different?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, while chinook salmon is higher in selenium and phosphorus.
  • Cereal covers your daily need for vitamin B1, 520% more than chinook salmon.
  • Cereal contains 37 times more iron than chinook salmon. Cereal contains 34.06mg of iron, while chinook salmon contains 0.91mg.
  • Cereal has a higher glycemic index (69) than chinook salmon (0).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fish, salmon, chinook, cooked, dry heat types were used in this article.

Infographic

Cereal vs Chinook salmon 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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more IronIron +3642.9%
Contains more CopperCopper +158.5%
Contains more ZincZinc +1257.1%
Contains more ManganeseManganese +4057.9%
Contains more MagnesiumMagnesium +542.1%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +381%
Contains more PhosphorusPhosphorus +381.8%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +642.9%

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.
Cereal
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +839%
Contains more Vitamin AVitamin A +446.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14190.9%
Contains more Vitamin B2Vitamin B2 +2413%
Contains more Vitamin B3Vitamin B3 +194.9%
Contains more Vitamin B6Vitamin B6 +1195.7%
Contains more Vitamin B5Vitamin B5 +282.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-147.4%
Contains more ProteinProtein +324.4%
Contains more FatsFats +1138.9%
Contains more WaterWater +1635.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +2714.7%
Contains more Poly. FatPolyunsaturated fat +652%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Chinook salmon DV% diff.
Vitamin B1 6.288mg 0.044mg 520%
Vitamin B6 5.986mg 0.462mg 425%
Iron 34.06mg 0.91mg 414%
Vitamin B2 3.87mg 0.154mg 286%
Vitamin B3 29.62mg 10.045mg 122%
Vitamin B12 2.87µg 120%
Selenium 6.3µg 46.8µg 74%
Vitamin A 814µg 149µg 74%
Zinc 7.6mg 0.56mg 64%
Phosphorus 77mg 371mg 42%
Protein 6.06g 25.72g 39%
Vitamin C 38.5mg 4.1mg 38%
Manganese 0.79mg 0.019mg 34%
Sodium 795mg 60mg 32%
Carbs 86.85g 0g 29%
Cholesterol 85mg 28%
Magnesium 19mg 122mg 25%
Fats 1.08g 13.38g 19%
Polyunsaturated fat 0.354g 2.662g 15%
Monounsaturated fat 0.204g 5.742g 14%
Vitamin B5 0.226mg 0.865mg 13%
Saturated fat 0.26g 3.214g 13%
Potassium 105mg 505mg 12%
Copper 0.137mg 0.053mg 9%
Folate 35µg 9%
Calories 378kcal 231kcal 7%
Fiber 1.4g 0g 6%
Calcium 10mg 28mg 2%
Vitamin E 0.08mg 1%
Net carbs 85.45g 0g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0.288mg 0%
Threonine 0.241mg 1.127mg 0%
Isoleucine 0.26mg 1.185mg 0%
Leucine 0.767mg 2.09mg 0%
Lysine 0.113mg 2.362mg 0%
Methionine 0.13mg 0.761mg 0%
Phenylalanine 0.365mg 1.004mg 0%
Valine 0.344mg 1.325mg 0%
Histidine 0.162mg 0.757mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
371%
Cereal
65%
Chinook salmon
Minerals Daily Need Coverage Score
183%
Cereal
63%
Chinook salmon

Comparison summary

Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 2.954g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $15)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.