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  6. Cheeseburger vs. Sockeye salmon

Cheeseburger vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between cheeseburgers and sockeye salmon

  • Cheeseburgers are higher in iron and zinc, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, and phosphorus.
  • Sockeye salmon covers your daily vitamin B12 needs 155% more than cheeseburgers.
  • Cheeseburgers contain 7 times more saturated fat than sockeye salmon. While cheeseburgers contain 6.473g of saturated fat, sockeye salmon contains only 0.969g.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fast foods, cheeseburger; single, regular patty; plain and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cheeseburger vs Sockeye salmon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +981.8%
Contains more IronIron +421.2%
Contains more CopperCopper +46.1%
Contains more ZincZinc +352.7%
Contains more ManganeseManganese +2330.8%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +122.4%
Contains more PhosphorusPhosphorus +89.4%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +81.1%

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.
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 0% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +86.6%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +16%
Contains more Vitamin EVitamin E +90.4%
Contains more Vitamin DVitamin D +16600%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +133.8%
Contains more Vitamin B6Vitamin B6 +262.7%
Contains more Vitamin B12Vitamin B12 +488.2%
Contains more CholineCholine +289.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheeseburger Sockeye salmon DV% diff.
Vitamin B12 0.76µg 4.47µg 155%
Vitamin D 2IU 670IU 84%
Vitamin D 0.1µg 16.7µg 83%
Vitamin B6 0.228mg 0.827mg 46%
Vitamin B3 5.217mg 10.123mg 31%
Selenium 19.6µg 35.5µg 29%
Iron 2.71mg 0.52mg 27%
Saturated fat 6.473g 0.969g 25%
Phosphorus 161mg 305mg 21%
Protein 16.51g 26.48g 20%
Sodium 515mg 92mg 18%
Zinc 2.49mg 0.55mg 18%
Folate 70µg 7µg 16%
Vitamin B5 0.545mg 1.274mg 15%
Choline 28.9mg 112.6mg 15%
Fats 14.72g 5.57g 14%
Manganese 0.316mg 0.013mg 13%
Calcium 119mg 11mg 11%
Vitamin B1 0.293mg 0.157mg 11%
Vitamin B2 0.363mg 0.246mg 9%
Monounsaturated fat 5.413g 1.864g 9%
Carbs 28.03g 0g 9%
Calories 308kcal 156kcal 8%
Starch 19.87g 0g 8%
Fiber 2g 0g 8%
Potassium 196mg 436mg 7%
Cholesterol 43mg 61mg 6%
Copper 0.111mg 0.076mg 4%
Vitamin E 0.52mg 0.99mg 3%
Vitamin K 4.2µg 0.1µg 3%
Polyunsaturated fat 1.658g 1.327g 2%
Fructose 1.94g 0g 2%
Magnesium 26mg 36mg 2%
Vitamin A 50µg 58µg 1%
Net carbs 26.03g 0g N/A
Sugar 4.88g 0g N/A
Trans fat 0.57g 0.023g N/A
Tryptophan 0.155mg 0.335mg 0%
Threonine 0.571mg 1.247mg 0%
Isoleucine 0.755mg 1.274mg 0%
Leucine 1.316mg 2.185mg 0%
Lysine 0.784mg 2.574mg 0%
Methionine 0.377mg 0.858mg 0%
Phenylalanine 0.755mg 1.086mg 0%
Valine 0.881mg 1.461mg 0%
Histidine 0.445mg 0.711mg 0%
Omega-3 - EPA 0.005g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0.093g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.019g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +164.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.3%
Contains more ProteinProtein +60.4%
Contains more WaterWater +74.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +190.4%
Contains more Poly. FatPolyunsaturated fat +24.9%
Contains less Sat. FatSaturated fat -85%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.