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Bass vs Salmon - In-Depth Nutrition Comparison

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The main differences between Bass and Salmon

  • Bass is richer in Vitamin B12, Selenium, and Phosphorus, yet Salmon is richer in Vitamin B6, Vitamin B3, Vitamin B2, Copper, Vitamin B5, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Bass is 51% higher.
  • Bass contains 2 times more Cholesterol than Salmon. Bass contains 103mg of Cholesterol, while Salmon contains 55mg.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Bass 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bass
Bass
4
:
4
Salmon
Salmon
Contains more Calcium +58.3%
Contains more Iron +35%
Contains more Magnesium +75.9%
Contains more Phosphorus +27%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Zinc +25.5%
Contains more Copper +525%
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 41% 37% 109% 29% 12% 14% 14%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +58.3%
Contains more Iron +35%
Contains more Magnesium +75.9%
Contains more Phosphorus +27%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Zinc +25.5%
Contains more Copper +525%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bass
Bass
2
:
6
Salmon
Salmon
Contains more Vitamin A +160%
Contains more Vitamin B12 +38.7%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +927%
Contains more Vitamin B3 +207.3%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +136.4%
Contains more Folate +150%
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +160%
Contains more Vitamin B12 +38.7%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +927%
Contains more Vitamin B3 +207.3%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +136.4%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
Bass
2
:
2
Salmon
Salmon
Contains more Protein +14.6%
Contains more Fats +112%
Contains more Other +478.3%
Equal in Water - 68.5
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +14.6%
Contains more Fats +112%
Contains more Other +478.3%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
Bass
1
:
2
Salmon
Salmon
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +148.6%
Contains more Polyunsaturated fat +152.6%
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +148.6%
Contains more Polyunsaturated fat +152.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bass Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bass Salmon Opinion
Protein 22.73g 19.84g Bass
Fats 2.99g 6.34g Salmon
Calories 124kcal 142kcal Salmon
Calcium 19mg 12mg Bass
Iron 1.08mg 0.8mg Bass
Magnesium 51mg 29mg Bass
Phosphorus 254mg 200mg Bass
Potassium 328mg 490mg Salmon
Sodium 88mg 44mg Salmon
Zinc 0.51mg 0.64mg Salmon
Copper 0.04mg 0.25mg Salmon
Vitamin A 104IU 40IU Bass
Vitamin A RAE 31µg 12µg Bass
Vitamin B1 0.115mg 0.226mg Salmon
Vitamin B2 0.037mg 0.38mg Salmon
Vitamin B3 2.558mg 7.86mg Salmon
Vitamin B5 0.865mg 1.664mg Salmon
Vitamin B6 0.346mg 0.818mg Salmon
Folate 10µg 25µg Salmon
Vitamin B12 4.41µg 3.18µg Bass
Tryptophan 0.255mg 0.222mg Bass
Threonine 0.997mg 0.87mg Bass
Isoleucine 1.047mg 0.914mg Bass
Leucine 1.848mg 1.613mg Bass
Lysine 2.088mg 1.822mg Bass
Methionine 0.673mg 0.587mg Bass
Phenylalanine 0.887mg 0.775mg Bass
Valine 1.171mg 1.022mg Bass
Histidine 0.669mg 0.584mg Bass
Cholesterol 103mg 55mg Salmon
Saturated Fat 0.65g 0.981g Bass
Omega-3 - DHA 0.75g 1.115g Salmon
Omega-3 - EPA 0.217g 0.321g Salmon
Omega-3 - DPA 0.287g Salmon
Monounsaturated Fat 0.846g 2.103g Salmon
Polyunsaturated fat 1.005g 2.539g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
65%
Bass
83%
Salmon
Minerals Daily Need Coverage Score
32%
Bass
36%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 48mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 0.331g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $13)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.