Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salmon vs. Sunfish — In-Depth Nutrition Comparison

Compare

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

Salmon vs Sunfish 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
2
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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains less SodiumSodium -40.8%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +586.7%
Contains more PotassiumPotassium +16.9%
Contains more IronIron +352.9%
Contains more CopperCopper +685.7%
Contains more ZincZinc +362.8%
Contains more ManganeseManganese +5506.3%
~equal in Phosphorus ~231mg

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
13
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 3.3% 3.5% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin AVitamin A +296.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +269.6%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +450.3%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B6Vitamin B6 +368.8%
Contains more Vitamin B12Vitamin B12 +21.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +1272.2%
Contains more OtherOther +56.9%
Contains more ProteinProtein +12.5%
Contains more WaterWater +13.9%
~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
28% 23% 49%
Saturated Fat: Sat. Fat 0.178 g
Monounsaturated Fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated Fat +2687.3%
Contains more Poly. FatPolyunsaturated fat +1345.4%
Contains less Sat. FatSaturated 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.
Salmon Sunfish
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon Sunfish Opinion
Calories 206kcal 114kcal Salmon
Protein 22.1g 24.87g Sunfish
Fats 12.35g 0.9g Salmon
Vitamin C 3.7mg 1mg Salmon
Cholesterol 63mg 86mg Salmon
Vitamin D 526IU Salmon
Magnesium 30mg 38mg Sunfish
Calcium 15mg 103mg Sunfish
Potassium 384mg 449mg Sunfish
Iron 0.34mg 1.54mg Sunfish
Copper 0.049mg 0.385mg Sunfish
Zinc 0.43mg 1.99mg Sunfish
Phosphorus 252mg 231mg Salmon
Sodium 61mg 103mg Salmon
Vitamin A 230IU 58IU Salmon
Vitamin A 69µg 17µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 13.1µg Salmon
Manganese 0.016mg 0.897mg Sunfish
Selenium 41.4µg 16.2µg Salmon
Vitamin B1 0.34mg 0.092mg Salmon
Vitamin B2 0.135mg 0.085mg Salmon
Vitamin B3 8.045mg 1.462mg Salmon
Vitamin B5 1.475mg 0.865mg Salmon
Vitamin B6 0.647mg 0.138mg Salmon
Vitamin B12 2.8µg 2.31µg Salmon
Vitamin K 0.1µg Salmon
Folate 34µg 17µg Salmon
Choline 90.5mg Salmon
Saturated Fat 2.397g 0.178g Sunfish
Monounsaturated Fat 4.181g 0.15g Salmon
Polyunsaturated fat 4.553g 0.315g Salmon
Tryptophan 0.248mg 0.279mg Sunfish
Threonine 0.969mg 1.09mg Sunfish
Isoleucine 1.018mg 1.146mg Sunfish
Leucine 1.796mg 2.022mg Sunfish
Lysine 2.03mg 2.284mg Sunfish
Methionine 0.654mg 0.736mg Sunfish
Phenylalanine 0.863mg 0.971mg Sunfish
Valine 1.139mg 1.281mg Sunfish
Histidine 0.651mg 0.732mg Sunfish
Omega-3 - EPA 0.69g 0.047g Salmon
Omega-3 - DHA 1.457g 0.092g Salmon
Omega-3 - DPA 0.17g 0.042g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Sunfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
36%
Sunfish
Minerals Daily Need Coverage Score
44%
Salmon
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 2.219g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $13)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 42mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.