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Chinook salmon vs. Yolk — In-Depth Nutrition Comparison

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A recap on differences between chinook salmon and yolk

  • Chinook salmon has more vitamin B3, vitamin B12, and magnesium; however, yolk is higher in vitamin B5, vitamin B2, folate, iron, and vitamin A.
  • Yolk covers your daily cholesterol needs 333% more than chinook salmon.
  • Yolk contains 419 times less vitamin B3 than chinook salmon. Chinook salmon contains 10.045mg of vitamin B3, while yolk contains 0.024mg.
  • Chinook salmon has less saturated fat.

Food varieties used in this article are Fish, salmon, chinook, cooked, dry heat and Egg, yolk, raw, fresh.

Infographic

Chinook salmon vs Yolk 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%
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +2340%
Contains more PotassiumPotassium +363.3%
Contains more CalciumCalcium +360.7%
Contains more IronIron +200%
Contains more CopperCopper +45.3%
Contains more ZincZinc +310.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +189.5%
Contains more SeleniumSelenium +19.7%
~equal in Phosphorus ~390mg

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%
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +41754.2%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin B12Vitamin B12 +47.2%
Contains more Vitamin AVitamin A +155.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin B5Vitamin B5 +245.7%
Contains more FolateFolate +317.1%

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +62.2%
Contains more WaterWater +25.4%
Contains more FatsFats +98.4%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +104.4%
Contains more Poly. FatPolyunsaturated fat +57.9%

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Yolk DV% diff.
Cholesterol 85mg 1085mg 333%
Choline 820.2mg 149%
Vitamin B3 10.045mg 0.024mg 63%
Vitamin B5 0.865mg 2.99mg 43%
Vitamin B12 2.87µg 1.95µg 38%
Vitamin B2 0.154mg 0.528mg 29%
Saturated fat 3.214g 9.551g 29%
Magnesium 122mg 5mg 28%
Folate 35µg 146µg 28%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Vitamin A 149µg 381µg 26%
Iron 0.91mg 2.73mg 23%
Fats 13.38g 26.54g 20%
Protein 25.72g 15.86g 20%
Selenium 46.8µg 56µg 17%
Vitamin E 2.58mg 17%
Zinc 0.56mg 2.3mg 16%
Monounsaturated fat 5.742g 11.738g 15%
Potassium 505mg 109mg 12%
Vitamin B1 0.044mg 0.176mg 11%
Calcium 28mg 129mg 10%
Polyunsaturated fat 2.662g 4.204g 10%
Vitamin B6 0.462mg 0.35mg 9%
Calories 231kcal 322kcal 5%
Vitamin C 4.1mg 0mg 5%
Phosphorus 371mg 390mg 3%
Copper 0.053mg 0.077mg 3%
Manganese 0.019mg 0.055mg 2%
Sodium 60mg 48mg 1%
Vitamin K 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0.56g N/A
Tryptophan 0.288mg 0.177mg 0%
Threonine 1.127mg 0.687mg 0%
Isoleucine 1.185mg 0.866mg 0%
Leucine 2.09mg 1.399mg 0%
Lysine 2.362mg 1.217mg 0%
Methionine 0.761mg 0.378mg 0%
Phenylalanine 1.004mg 0.681mg 0%
Valine 1.325mg 0.949mg 0%
Histidine 0.757mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 1.01g 0.011g N/A
Omega-3 - DHA 0.727g 0.114g 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 Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Chinook salmon
114%
Yolk
Minerals Daily Need Coverage Score
63%
Chinook salmon
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 12mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $14)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 1000mg)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 6.337g)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.