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  6. Salmon vs. Fish sticks

Salmon vs. Fish sticks — In-Depth Nutrition Comparison

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The main differences between Salmon and Fish sticks

  • Salmon is richer in Vitamin D, Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, and Vitamin B1, yet Fish sticks are richer in Vitamin E.
  • Daily need coverage for Vitamin D from Salmon is 88% higher.
  • Salmon contains 8 times more Vitamin B6 than Fish sticks. Salmon contains 0.647mg of Vitamin B6, while Fish sticks contain 0.078mg.
  • Fish sticks contain less Cholesterol.

Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, fish sticks, frozen, prepared.

Infographic

Salmon vs Fish sticks 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +107.6%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -84.8%
Contains more SeleniumSelenium +163.7%
Contains more IronIron +147.1%
Contains more CopperCopper +20.4%
Contains more ManganeseManganese +1037.5%
~equal in Calcium ~16mg
~equal in Zinc ~0.42mg

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
11
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%
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% 1.1% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1177.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +178.7%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +423.8%
Contains more Vitamin B5Vitamin B5 +442.3%
Contains more Vitamin B6Vitamin B6 +729.5%
Contains more Vitamin B12Vitamin B12 +191.7%
Contains more FolateFolate +41.7%
Contains more CholineCholine +111.4%
Contains more Vitamin EVitamin E +503.5%
Contains more Vitamin KVitamin K +4600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Contains more ProteinProtein +100.7%
Contains more WaterWater +30.8%
Contains more FatsFats +31.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
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
25% 22% 53%
Saturated Fat: Sat. Fat 3.733 g
Monounsaturated Fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
Contains less Sat. FatSaturated Fat -35.8%
Contains more Mono. FatMonounsaturated Fat +30.9%
Contains more Poly. FatPolyunsaturated fat +71.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Fish sticks Opinion
Calories 206kcal 277kcal Fish sticks
Protein 22.1g 11.01g Salmon
Fats 12.35g 16.23g Fish sticks
Vitamin C 3.7mg 0mg Salmon
Net carbs 0g 20.16g Fish sticks
Carbs 0g 21.66g Fish sticks
Cholesterol 63mg 28mg Fish sticks
Vitamin D 526IU 1IU Salmon
Magnesium 30mg 25mg Salmon
Calcium 15mg 16mg Fish sticks
Potassium 384mg 185mg Salmon
Iron 0.34mg 0.84mg Fish sticks
Sugar 0g 1.65g Salmon
Fiber 0g 1.5g Fish sticks
Copper 0.049mg 0.059mg Fish sticks
Zinc 0.43mg 0.42mg Salmon
Starch 20.46g Fish sticks
Phosphorus 252mg 191mg Salmon
Sodium 61mg 402mg Salmon
Vitamin A 230IU 18IU Salmon
Vitamin A 69µg 4µg Salmon
Vitamin E 1.14mg 6.88mg Fish sticks
Vitamin D 13.1µg 0µg Salmon
Manganese 0.016mg 0.182mg Fish sticks
Selenium 41.4µg 15.7µg Salmon
Vitamin B1 0.34mg 0.122mg Salmon
Vitamin B2 0.135mg 0.116mg Salmon
Vitamin B3 8.045mg 1.536mg Salmon
Vitamin B5 1.475mg 0.272mg Salmon
Vitamin B6 0.647mg 0.078mg Salmon
Vitamin B12 2.8µg 0.96µg Salmon
Vitamin K 0.1µg 4.7µg Fish sticks
Folate 34µg 24µg Salmon
Trans Fat 0.124g Salmon
Choline 90.5mg 42.8mg Salmon
Saturated Fat 2.397g 3.733g Salmon
Monounsaturated Fat 4.181g 3.193g Salmon
Polyunsaturated fat 4.553g 7.824g Fish sticks
Tryptophan 0.248mg 0.122mg Salmon
Threonine 0.969mg 0.372mg Salmon
Isoleucine 1.018mg 0.429mg Salmon
Leucine 1.796mg 0.852mg Salmon
Lysine 2.03mg 0.795mg Salmon
Methionine 0.654mg 0.296mg Salmon
Phenylalanine 0.863mg 0.47mg Salmon
Valine 1.139mg 0.5mg Salmon
Histidine 0.651mg 0.23mg Salmon
Fructose 0.1g Fish sticks
Omega-3 - EPA 0.69g 0.05g Salmon
Omega-3 - DHA 1.457g 0.088g Salmon
Omega-3 - ALA 0.236g Fish sticks
Omega-3 - DPA 0.17g 0.004g Salmon
Omega-3 - Eicosatrienoic acid 0.001g Fish sticks
Omega-6 - Gamma-linoleic acid 0.011g Fish sticks
Omega-6 - Eicosadienoic acid 0.003g Fish sticks
Omega-6 - Linoleic acid 7.289g Fish sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Fish sticks
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
106%
Salmon
33%
Fish sticks
Minerals Daily Need Coverage Score
44%
Salmon
35%
Fish sticks

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 1.336g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 35mg)
Which food is cheaper?
Fish sticks
Fish sticks is cheaper (difference - $13)
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

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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.