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Salmon vs. Bass — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Bass

  • Salmon is higher in Vitamin B3, Vitamin B6, Vitamin B1, Vitamin B5, and Vitamin B2, yet Bass is higher in Vitamin B12, Selenium, and Iron.
  • Bass covers your daily Vitamin B12 needs 67% more than Salmon.
  • Salmon contains 4 times more Saturated Fat than Bass. While Salmon contains 2.397g of Saturated Fat, Bass contains only 0.65g.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, bass, striped, cooked, dry heat.

Infographic

Salmon vs Bass 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
3
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%
Bass
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more PotassiumPotassium +17.1%
Contains more CopperCopper +22.5%
Contains less SodiumSodium -30.7%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +26.7%
Contains more IronIron +217.6%
Contains more ZincZinc +18.6%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +13%
~equal in Phosphorus ~254mg

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
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% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Bass
1
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +121.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +195.7%
Contains more Vitamin B2Vitamin B2 +264.9%
Contains more Vitamin B3Vitamin B3 +214.5%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +240%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +57.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Bass
3
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +313%
Contains more WaterWater +13.3%
Contains more OtherOther +15%
~equal in Protein ~22.73g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Bass
1
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated Fat +394.2%
Contains more Poly. FatPolyunsaturated fat +353%
Contains less Sat. FatSaturated Fat -72.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Bass Opinion
Calories 206kcal 124kcal Salmon
Protein 22.1g 22.73g Bass
Fats 12.35g 2.99g Salmon
Vitamin C 3.7mg 0mg Salmon
Cholesterol 63mg 103mg Salmon
Vitamin D 526IU Salmon
Magnesium 30mg 51mg Bass
Calcium 15mg 19mg Bass
Potassium 384mg 328mg Salmon
Iron 0.34mg 1.08mg Bass
Copper 0.049mg 0.04mg Salmon
Zinc 0.43mg 0.51mg Bass
Phosphorus 252mg 254mg Bass
Sodium 61mg 88mg Salmon
Vitamin A 230IU 104IU Salmon
Vitamin A 69µg 31µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 13.1µg Salmon
Manganese 0.016mg 0.019mg Bass
Selenium 41.4µg 46.8µg Bass
Vitamin B1 0.34mg 0.115mg Salmon
Vitamin B2 0.135mg 0.037mg Salmon
Vitamin B3 8.045mg 2.558mg Salmon
Vitamin B5 1.475mg 0.865mg Salmon
Vitamin B6 0.647mg 0.346mg Salmon
Vitamin B12 2.8µg 4.41µg Bass
Vitamin K 0.1µg Salmon
Folate 34µg 10µg Salmon
Choline 90.5mg Salmon
Saturated Fat 2.397g 0.65g Bass
Monounsaturated Fat 4.181g 0.846g Salmon
Polyunsaturated fat 4.553g 1.005g Salmon
Tryptophan 0.248mg 0.255mg Bass
Threonine 0.969mg 0.997mg Bass
Isoleucine 1.018mg 1.047mg Bass
Leucine 1.796mg 1.848mg Bass
Lysine 2.03mg 2.088mg Bass
Methionine 0.654mg 0.673mg Bass
Phenylalanine 0.863mg 0.887mg Bass
Valine 1.139mg 1.171mg Bass
Histidine 0.651mg 0.669mg Bass
Omega-3 - EPA 0.69g 0.217g Salmon
Omega-3 - DHA 1.457g 0.75g Salmon
Omega-3 - DPA 0.17g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Bass
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
106%
Salmon
60%
Bass
Minerals Daily Need Coverage Score
44%
Salmon
52%
Bass

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 27mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.747g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $13)
Which food is richer in minerals?
Bass
Bass is relatively richer in minerals
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.