Salmon vs. Sunfish — In-Depth Nutrition Comparison
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A recap on differences between Salmon and Sunfish
- Salmon is higher in Selenium, Vitamin B3, Vitamin B6, Vitamin B1, Vitamin B12, and Vitamin B5, yet Sunfish is higher in Manganese, Copper, Iron, and Zinc.
- Salmon covers your daily Selenium needs 46% more than Sunfish.
- Salmon contains 6 times more Vitamin B3 than Sunfish. While Salmon contains 8.045mg of Vitamin B3, Sunfish contains only 1.462mg.
Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.
Infographic
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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.
Contains
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Sodium
-40.8%
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Selenium
+155.6%
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Calcium
+586.7%
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Iron
+352.9%
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Magnesium
+26.7%
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Potassium
+16.9%
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Zinc
+362.8%
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Copper
+685.7%
Contains
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Manganese
+5506.3%
Equal in Phosphorus - 231
Contains
less
Sodium
-40.8%
Contains
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Selenium
+155.6%
Contains
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Calcium
+586.7%
Contains
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Iron
+352.9%
Contains
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Magnesium
+26.7%
Contains
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Potassium
+16.9%
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Zinc
+362.8%
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Copper
+685.7%
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Manganese
+5506.3%
Equal in Phosphorus - 231
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.
:
Contains
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Vitamin A
+296.6%
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Vitamin C
+270%
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Vitamin B1
+269.6%
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Vitamin B2
+58.8%
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Vitamin B3
+450.3%
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Vitamin B5
+70.5%
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Vitamin B6
+368.8%
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Folate
+100%
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Vitamin B12
+21.2%
Contains
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Vitamin A
+296.6%
Contains
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Vitamin C
+270%
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Vitamin B1
+269.6%
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Vitamin B2
+58.8%
Contains
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Vitamin B3
+450.3%
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Vitamin B5
+70.5%
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Vitamin B6
+368.8%
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Folate
+100%
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Vitamin B12
+21.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+1272.2%
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Other
+56.9%
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Protein
+12.5%
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Water
+13.9%
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Fats
+1272.2%
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Other
+56.9%
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Protein
+12.5%
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Water
+13.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2687.3%
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Polyunsaturated fat
+1345.4%
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Saturated Fat
-92.6%
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Monounsaturated Fat
+2687.3%
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Polyunsaturated fat
+1345.4%
Contains
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Saturated Fat
-92.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 22.1g | 24.87g |
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| Fats | 12.35g | 0.9g |
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| Calories | 206kcal | 114kcal |
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| Calcium | 15mg | 103mg |
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| Iron | 0.34mg | 1.54mg |
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| Magnesium | 30mg | 38mg |
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| Phosphorus | 252mg | 231mg |
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| Potassium | 384mg | 449mg |
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| Sodium | 61mg | 103mg |
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| Zinc | 0.43mg | 1.99mg |
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| Copper | 0.049mg | 0.385mg |
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| Manganese | 0.016mg | 0.897mg |
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| Selenium | 41.4µg | 16.2µg |
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| Vitamin A | 230IU | 58IU |
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| Vitamin A RAE | 69µg | 17µg |
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| Vitamin E | 1.14mg |
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| Vitamin D | 526IU |
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| Vitamin D | 13.1µg |
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| Vitamin C | 3.7mg | 1mg |
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| Vitamin B1 | 0.34mg | 0.092mg |
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| Vitamin B2 | 0.135mg | 0.085mg |
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| Vitamin B3 | 8.045mg | 1.462mg |
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| Vitamin B5 | 1.475mg | 0.865mg |
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| Vitamin B6 | 0.647mg | 0.138mg |
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| Folate | 34µg | 17µg |
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| Vitamin B12 | 2.8µg | 2.31µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.248mg | 0.279mg |
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| Threonine | 0.969mg | 1.09mg |
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| Isoleucine | 1.018mg | 1.146mg |
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| Leucine | 1.796mg | 2.022mg |
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| Lysine | 2.03mg | 2.284mg |
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| Methionine | 0.654mg | 0.736mg |
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| Phenylalanine | 0.863mg | 0.971mg |
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| Valine | 1.139mg | 1.281mg |
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| Histidine | 0.651mg | 0.732mg |
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| Cholesterol | 63mg | 86mg |
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| Saturated Fat | 2.397g | 0.178g |
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| Omega-3 - DHA | 1.457g | 0.092g |
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| Omega-3 - EPA | 0.69g | 0.047g |
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| Omega-3 - DPA | 0.17g | 0.042g |
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| Monounsaturated Fat | 4.181g | 0.15g |
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| Polyunsaturated fat | 4.553g | 0.315g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
39%
Minerals Daily Need Coverage Score
44%
66%
Comparison summary
Which food is lower in Sugar?
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish is lower in Saturated Fat (difference - 2.219g)
Which food is cheaper?
Sunfish is cheaper (difference - $13)
Which food is richer in minerals?
Sunfish is relatively richer in minerals
Which food contains less Sodium?
Salmon contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 23mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)