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Chinook salmon vs. Whey — In-Depth Nutrition Comparison

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The main differences between chinook salmon and whey

  • Whey contains less vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, iron, and potassium than chinook salmon.
  • Daily need coverage for vitamin B12 for chinook salmon is 108% higher.
  • Whey has 136 times less vitamin B3 than chinook salmon. Chinook salmon has 10.045mg of vitamin B3, while whey has 0.074mg.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than chinook salmon.

Food types used in this article are Fish, salmon, chinook, cooked, dry heat and Whey, sweet, fluid.

Infographic

Chinook salmon vs Whey 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.
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%
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +1425%
Contains more PotassiumPotassium +213.7%
Contains more IronIron +1416.7%
Contains more CopperCopper +1225%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +706.5%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +2363.2%
Contains more CalciumCalcium +67.9%
~equal in Sodium ~54mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +13474.3%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more Vitamin B6Vitamin B6 +1390.3%
Contains more Vitamin B12Vitamin B12 +925%
Contains more FolateFolate +3400%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.158mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2925.9%
Contains more FatsFats +3616.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42%
~equal in Other ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +5642%
Contains more Poly. FatPolyunsaturated fat +24100%
Contains less Sat. FatSaturated fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Whey DV% diff.
Vitamin B12 2.87µg 0.28µg 108%
Selenium 46.8µg 1.9µg 82%
Vitamin B3 10.045mg 0.074mg 62%
Protein 25.72g 0.85g 50%
Phosphorus 371mg 46mg 46%
Vitamin B6 0.462mg 0.031mg 33%
Cholesterol 85mg 2mg 28%
Magnesium 122mg 8mg 27%
Fats 13.38g 0.36g 20%
Polyunsaturated fat 2.662g 0.011g 18%
Vitamin A 149µg 3µg 16%
Monounsaturated fat 5.742g 0.1g 14%
Saturated fat 3.214g 0.23g 14%
Iron 0.91mg 0.06mg 11%
Vitamin B5 0.865mg 0.383mg 10%
Calories 231kcal 27kcal 10%
Potassium 505mg 161mg 10%
Folate 35µg 1µg 9%
Copper 0.053mg 0.004mg 5%
Vitamin C 4.1mg 0.1mg 4%
Zinc 0.56mg 0.13mg 4%
Choline 16mg 3%
Calcium 28mg 47mg 2%
Carbs 0g 5.14g 2%
Vitamin B1 0.044mg 0.036mg 1%
Manganese 0.019mg 0.001mg 1%
Net carbs 0g 5.14g N/A
Sugar 5.14g N/A
Sodium 60mg 54mg 0%
Vitamin B2 0.154mg 0.158mg 0%
Tryptophan 0.288mg 0.013mg 0%
Threonine 1.127mg 0.054mg 0%
Isoleucine 1.185mg 0.047mg 0%
Leucine 2.09mg 0.078mg 0%
Lysine 2.362mg 0.068mg 0%
Methionine 0.761mg 0.016mg 0%
Phenylalanine 1.004mg 0.027mg 0%
Valine 1.325mg 0.046mg 0%
Histidine 0.757mg 0.016mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Whey
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
65%
Chinook salmon
9%
Whey
Minerals Daily Need Coverage Score
63%
Chinook salmon
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 2.984g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $11.4)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins

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
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.