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  6. Salmon vs. Sockeye salmon

Salmon vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on the differences between salmon and sockeye salmon

  • Salmon is higher in copper, selenium, vitamin B2, vitamin B5, vitamin B1, vitamin B6, iron, and potassium, yet sockeye salmon is higher in vitamin B12 and phosphorus.
  • Sockeye salmon covers your daily vitamin B12 needs 59% more than salmon.
  • Salmon contains 4 times more copper than sockeye salmon. While salmon contains 0.321mg of copper, sockeye salmon contains only 0.076mg.

Food varieties used in this article are Fish, salmon, Atlantic, wild, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Salmon vs Sockeye 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.
Salmon
Salmon
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.5% 55% 39% 107% 22% 110% 7.3% 2.7% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +44%
Contains more IronIron +98.1%
Contains more CopperCopper +322.4%
Contains more ZincZinc +49.1%
Contains less SodiumSodium -39.1%
Contains more ManganeseManganese +61.5%
Contains more SeleniumSelenium +31.8%
Contains more PhosphorusPhosphorus +19.1%
~equal in Magnesium ~36mg

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.
Salmon
Salmon
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4.3% 0% 69% 112% 189% 115% 218% 381% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 251% 19% 20% 39% 57% 190% 76% 191% 559% 0.25% 5.3%
Contains more Vitamin B1Vitamin B1 +75.2%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more FolateFolate +314.3%
Contains more Vitamin AVitamin A +346.2%
Contains more Vitamin B12Vitamin B12 +46.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~10.123mg

All nutrients comparison - raw data values

Nutrient Salmon Sockeye salmon DV% diff.
Vitamin D* 670 IU 84%
Vitamin D 16.7µg 84%
Vitamin B12 3.05µg 4.47µg 59%
Copper 0.321mg 0.076mg 27%
Selenium 46.8µg 35.5µg 21%
Choline 112.6mg 20%
Vitamin B2 0.487mg 0.246mg 19%
Vitamin B5 1.92mg 1.274mg 13%
Polyunsaturated fat 3.256g 1.327g 13%
Vitamin B1 0.275mg 0.157mg 10%
Vitamin B6 0.944mg 0.827mg 9%
Phosphorus 256mg 305mg 7%
Vitamin E 0.99mg 7%
Potassium 628mg 436mg 6%
Iron 1.03mg 0.52mg 6%
Folate 29µg 7µg 6%
Vitamin A 13µg 58µg 5%
Fats 8.13g 5.57g 4%
Cholesterol 71mg 61mg 3%
Protein 25.44g 26.48g 2%
Zinc 0.82mg 0.55mg 2%
Sodium 56mg 92mg 2%
Monounsaturated fat 2.697g 1.864g 2%
Calories 182kcal 156kcal 1%
Saturated fat 1.257g 0.969g 1%
Protein per 100 calories 14g 17g N/A
Calories per 10 g protein 72kcal 59kcal N/A
Weight per 100 calories 55g 64g N/A
Unsaturated / Saturated Fat ratio 4.7 3.3 N/A
Magnesium 37mg 36mg 0%
Calcium 15mg 11mg 0%
Manganese 0.021mg 0.013mg 0%
Vitamin B3 10.077mg 10.123mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.285mg 0.335mg 0%
Threonine 1.115mg 1.247mg 0%
Isoleucine 1.172mg 1.274mg 0%
Leucine 2.067mg 2.185mg 0%
Lysine 2.336mg 2.574mg 0%
Methionine 0.753mg 0.858mg 0%
Phenylalanine 0.993mg 1.086mg 0%
Valine 1.31mg 1.461mg 0%
Histidine 0.749mg 0.711mg 0%
Omega-3 - EPA 0.411g 0.299g N/A
Omega-3 - DHA 1.429g 0.56g N/A
Omega-3 - DPA 0.368g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
25% 8% 60% 7%
Protein: 25.44 g
Fats: 8.13 g
Carbs: 0 g
Water: 59.62 g
Other: 6.81 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +46%
Contains more OtherOther +998.4%
Contains more WaterWater +12.9%
~equal in Protein ~26.48g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
17% 37% 45%
Saturated fat: Sat. Fat 1.257 g
Monounsaturated fat: Mono. Fat 2.697 g
Polyunsaturated fat: Poly. Fat 3.256 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +44.7%
Contains more Poly. FatPolyunsaturated fat +145.4%
Contains less Sat. FatSaturated fat -22.9%

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.