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  6. Salmon vs. Lobster

Salmon vs. Lobster — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Lobster

  • Salmon is higher in Vitamin D, Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B1, yet Lobster is higher in Copper, Selenium, and Zinc.
  • Lobster covers your daily Copper needs 167% more than Salmon.
  • Salmon contains 526 times more Vitamin D than Lobster. While Salmon contains 526IU of Vitamin D, Lobster contains only 1IU.
  • The amount of Cholesterol in Salmon is lower.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Crustaceans, lobster, northern, cooked, moist heat.

Infographic

Salmon vs Lobster 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
4
:
6
Lobster
Lobster
Contains more Iron +17.2%
Contains more Phosphorus +36.2%
Contains more Potassium +67%
Contains less Sodium -87.4%
Contains more Calcium +540%
Contains more Magnesium +43.3%
Contains more Zinc +841.9%
Contains more Copper +3063.3%
Contains more Manganese +306.3%
Contains more Selenium +76.6%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Lobster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Contains more Iron +17.2%
Contains more Phosphorus +36.2%
Contains more Potassium +67%
Contains less Sodium -87.4%
Contains more Calcium +540%
Contains more Magnesium +43.3%
Contains more Zinc +841.9%
Contains more Copper +3063.3%
Contains more Manganese +306.3%
Contains more Selenium +76.6%

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
:
1
Lobster
Lobster
Contains more Vitamin A +5650%
Contains more Vitamin E +14%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1378.3%
Contains more Vitamin B2 +694.1%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B6 +443.7%
Contains more Folate +209.1%
Contains more Vitamin B12 +95.8%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +13%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Lobster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 0%
Contains more Vitamin A +5650%
Contains more Vitamin E +14%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1378.3%
Contains more Vitamin B2 +694.1%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B6 +443.7%
Contains more Folate +209.1%
Contains more Vitamin B12 +95.8%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +13%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
2
Lobster
Lobster
Contains more Protein +16.3%
Contains more Fats +1336%
Contains more Water +20.6%
Contains more Other +153.8%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Lobster
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more Protein +16.3%
Contains more Fats +1336%
Contains more Water +20.6%
Contains more Other +153.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Lobster
Lobster
Contains more Monounsaturated Fat +1552.6%
Contains more Polyunsaturated fat +1239.1%
Contains less Saturated Fat -91.3%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Lobster
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Contains more Monounsaturated Fat +1552.6%
Contains more Polyunsaturated fat +1239.1%
Contains less Saturated Fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Lobster Opinion
Protein 22.1g 19g Salmon
Fats 12.35g 0.86g Salmon
Calories 206kcal 89kcal Salmon
Calcium 15mg 96mg Lobster
Iron 0.34mg 0.29mg Salmon
Magnesium 30mg 43mg Lobster
Phosphorus 252mg 185mg Salmon
Potassium 384mg 230mg Salmon
Sodium 61mg 486mg Salmon
Zinc 0.43mg 4.05mg Lobster
Copper 0.049mg 1.55mg Lobster
Manganese 0.016mg 0.065mg Lobster
Selenium 41.4µg 73.1µg Lobster
Vitamin A 230IU 4IU Salmon
Vitamin A RAE 69µg 1µg Salmon
Vitamin E 1.14mg 1mg Salmon
Vitamin D 526IU 1IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.023mg Salmon
Vitamin B2 0.135mg 0.017mg Salmon
Vitamin B3 8.045mg 1.83mg Salmon
Vitamin B5 1.475mg 1.667mg Lobster
Vitamin B6 0.647mg 0.119mg Salmon
Folate 34µg 11µg Salmon
Vitamin B12 2.8µg 1.43µg Salmon
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg 0.248mg
Threonine 0.969mg 0.753mg Salmon
Isoleucine 1.018mg 0.832mg Salmon
Leucine 1.796mg 1.376mg Salmon
Lysine 2.03mg 1.426mg Salmon
Methionine 0.654mg 0.475mg Salmon
Phenylalanine 0.863mg 0.782mg Salmon
Valine 1.139mg 0.852mg Salmon
Histidine 0.651mg 0.475mg Salmon
Cholesterol 63mg 146mg Salmon
Trans Fat 0.013g Salmon
Saturated Fat 2.397g 0.208g Lobster
Omega-3 - DHA 1.457g 0.078g Salmon
Omega-3 - EPA 0.69g 0.117g Salmon
Omega-3 - DPA 0.17g 0.006g Salmon
Monounsaturated Fat 4.181g 0.253g Salmon
Polyunsaturated fat 4.553g 0.34g Salmon
Omega-6 - Eicosadienoic acid 0.006g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Lobster
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
110%
Salmon
32%
Lobster
Minerals Daily Need Coverage Score
44%
Salmon
127%
Lobster

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 83mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lobster
Lobster is lower in Saturated Fat (difference - 2.189g)
Which food is cheaper?
Lobster
Lobster is cheaper (difference - $13)
Which food is richer in minerals?
Lobster
Lobster is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.