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Cockles vs. Salmon — In-Depth Nutrition Comparison

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A recap on differences between cockles and salmon

  • Cockles are higher in iron, yet salmon is higher in vitamin B3 and vitamin B1.
  • Cockles cover your daily iron needs 198% more than salmon.

Food varieties used in this article are Cockles, raw (Alaska Native) and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Cockles vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 9% 0% 608% 0% 0% 0% 0% 0% 0%
Salmon
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more CalciumCalcium +100%
Contains more IronIron +4664.7%
Contains less SodiumSodium -100%

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% 0% 0% 0% 2.5% 46% 60% 0% 0% 0% 0% 0% 0%
Salmon
12
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B1Vitamin B1 +3300%
Contains more Vitamin B3Vitamin B3 +151.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%
Contains more OtherOther +187.5%
Contains more ProteinProtein +63.7%
Contains more FatsFats +1664.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cockles Salmon DV% diff.
Iron 16.2mg 0.34mg 198%
Vitamin B12 2.8µg 117%
Selenium 41.4µg 75%
Vitamin D 526IU 66%
Vitamin D 13.1µg 66%
Vitamin B6 0.647mg 50%
Phosphorus 252mg 36%
Polyunsaturated fat 4.553g 30%
Vitamin B5 1.475mg 30%
Vitamin B3 3.2mg 8.045mg 30%
Vitamin B1 0.01mg 0.34mg 28%
Cholesterol 63mg 21%
Fats 0.7g 12.35g 18%
Protein 13.5g 22.1g 17%
Choline 90.5mg 16%
Potassium 384mg 11%
Saturated fat 2.397g 11%
Monounsaturated fat 4.181g 10%
Folate 34µg 9%
Vitamin A 69µg 8%
Vitamin E 1.14mg 8%
Magnesium 30mg 7%
Calories 79kcal 206kcal 6%
Vitamin B2 0.2mg 0.135mg 5%
Copper 0.049mg 5%
Zinc 0.43mg 4%
Vitamin C 3.7mg 4%
Sodium 61mg 3%
Calcium 30mg 15mg 2%
Carbs 4.7g 0g 2%
Manganese 0.016mg 1%
Net carbs 4.7g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0%
Threonine 0.969mg 0%
Isoleucine 1.018mg 0%
Leucine 1.796mg 0%
Lysine 2.03mg 0%
Methionine 0.654mg 0%
Phenylalanine 0.863mg 0%
Valine 1.139mg 0%
Histidine 0.651mg 0%
Omega-3 - EPA 0.69g N/A
Omega-3 - DHA 1.457g N/A
Omega-3 - DPA 0.17g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cockles 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
8%
Cockles
91%
Salmon
Minerals Daily Need Coverage Score
62%
Cockles
44%
Salmon

Comparison summary

Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 63mg)
Which food is lower in Sugar?
Cockles
Cockles is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Cockles
Cockles is lower in Saturated fat (difference - 2.397g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 0)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $13)

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. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.