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Chinook salmon vs. Whitefish — In-Depth Nutrition Comparison

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Summary of differences between chinook salmon and whitefish

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, magnesium, vitamin A, vitamin B6, and iron, while whitefish has more vitamin B1 and zinc.
  • Chinook salmon covers your daily need for vitamin B12, 80% more than whitefish.
  • Chinook salmon contains 4 times more vitamin A than whitefish. While chinook salmon contains 149µg of vitamin A, whitefish contains only 39µg.
  • The amount of saturated fat in whitefish is lower.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Chinook salmon vs Whitefish 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more MagnesiumMagnesium +190.5%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +93.6%
Contains more SeleniumSelenium +188.9%
Contains more CalciumCalcium +17.9%
Contains more CopperCopper +73.6%
Contains more ZincZinc +126.8%
Contains more ManganeseManganese +352.6%
~equal in Phosphorus ~346mg
~equal in Sodium ~65mg

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%
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +282.1%
Contains more Vitamin B3Vitamin B3 +161.2%
Contains more Vitamin B6Vitamin B6 +33.5%
Contains more Vitamin B12Vitamin B12 +199%
Contains more FolateFolate +105.9%
Contains more Vitamin B1Vitamin B1 +288.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +78.2%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g
~equal in Other ~2.93g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +124.4%
Contains less Sat. FatSaturated fat -63.8%
~equal in Polyunsaturated fat ~2.755g

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 Whitefish
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Whitefish DV% diff.
Vitamin B12 2.87µg 0.96µg 80%
Selenium 46.8µg 16.2µg 56%
Vitamin B3 10.045mg 3.846mg 39%
Magnesium 122mg 42mg 19%
Vitamin A 149µg 39µg 12%
Vitamin B1 0.044mg 0.171mg 11%
Vitamin B6 0.462mg 0.346mg 9%
Fats 13.38g 7.51g 9%
Saturated fat 3.214g 1.162g 9%
Monounsaturated fat 5.742g 2.559g 8%
Iron 0.91mg 0.47mg 6%
Zinc 0.56mg 1.27mg 6%
Folate 35µg 17µg 5%
Vitamin C 4.1mg 0mg 5%
Phosphorus 371mg 346mg 4%
Copper 0.053mg 0.092mg 4%
Protein 25.72g 24.47g 3%
Calories 231kcal 172kcal 3%
Manganese 0.019mg 0.086mg 3%
Potassium 505mg 406mg 3%
Cholesterol 85mg 77mg 3%
Polyunsaturated fat 2.662g 2.755g 1%
Calcium 28mg 33mg 1%
Sodium 60mg 65mg 0%
Vitamin B2 0.154mg 0.154mg 0%
Vitamin B5 0.865mg 0.865mg 0%
Tryptophan 0.288mg 0.274mg 0%
Threonine 1.127mg 1.073mg 0%
Isoleucine 1.185mg 1.128mg 0%
Leucine 2.09mg 1.989mg 0%
Lysine 2.362mg 2.248mg 0%
Methionine 0.761mg 0.724mg 0%
Phenylalanine 1.004mg 0.955mg 0%
Valine 1.325mg 1.261mg 0%
Histidine 0.757mg 0.721mg 0%
Omega-3 - EPA 1.01g 0.406g N/A
Omega-3 - DHA 0.727g 1.206g N/A
Omega-3 - DPA 0.296g 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Whitefish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
65%
Chinook salmon
33%
Whitefish
Minerals Daily Need Coverage Score
63%
Chinook salmon
41%
Whitefish

Comparison summary

Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Whitefish
Whitefish is lower in Saturated fat (difference - 2.052g)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $15)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.