Salmon vs. Whiting — In-Depth Nutrition Comparison
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Significant differences between Salmon and Whiting
- The amount of Vitamin D, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B1, Vitamin B12, Vitamin B2, and Vitamin E in Salmon is higher than in Whiting.
- Salmon covers your daily Vitamin D needs 76% more than Whiting.
- Whiting has 6 times less Saturated Fat than Salmon. Salmon has 2.397g of Saturated Fat, while Whiting has 0.4g.
Specific food types used in this comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, whiting, mixed species, cooked, dry heat.
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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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Magnesium
+11.1%
Contains
less
Sodium
-53.8%
Contains
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Copper
+22.5%
Contains
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Calcium
+313.3%
Contains
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Iron
+23.5%
Contains
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Phosphorus
+13.1%
Contains
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Potassium
+13%
Contains
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Zinc
+23.3%
Contains
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Manganese
+712.5%
Equal in Magnesium - 27
Equal in Selenium - 41.1
Contains
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Magnesium
+11.1%
Contains
less
Sodium
-53.8%
Contains
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Copper
+22.5%
Contains
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Calcium
+313.3%
Contains
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Iron
+23.5%
Contains
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Phosphorus
+13.1%
Contains
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Potassium
+13%
Contains
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Zinc
+23.3%
Contains
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Manganese
+712.5%
Equal in Magnesium - 27
Equal in Selenium - 41.1
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
+79.7%
Contains
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Vitamin E
+200%
Contains
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Vitamin D
+627.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+400%
Contains
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Vitamin B2
+125%
Contains
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Vitamin B3
+381.7%
Contains
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Vitamin B5
+490%
Contains
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Vitamin B6
+259.4%
Contains
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Folate
+126.7%
Equal in Vitamin B12 - 2.6
Equal in Vitamin K - 0.1
Contains
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Vitamin A
+79.7%
Contains
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Vitamin E
+200%
Contains
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Vitamin D
+627.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+400%
Contains
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Vitamin B2
+125%
Contains
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Vitamin B3
+381.7%
Contains
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Vitamin B5
+490%
Contains
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Vitamin B6
+259.4%
Contains
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Folate
+126.7%
Equal in Vitamin B12 - 2.6
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+630.8%
Contains
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Other
+566.7%
Contains
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Water
+15.4%
Equal in Protein - 23.48
Contains
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Fats
+630.8%
Contains
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Other
+566.7%
Contains
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Water
+15.4%
Equal in Protein - 23.48
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+839.6%
Contains
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Polyunsaturated fat
+675.6%
Contains
less
Saturated Fat
-83.3%
Contains
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Monounsaturated Fat
+839.6%
Contains
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Polyunsaturated fat
+675.6%
Contains
less
Saturated Fat
-83.3%
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 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 Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 22.1g | 23.48g |
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| Fats | 12.35g | 1.69g |
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| Calories | 206kcal | 116kcal |
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| Calcium | 15mg | 62mg |
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| Iron | 0.34mg | 0.42mg |
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| Magnesium | 30mg | 27mg |
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| Phosphorus | 252mg | 285mg |
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| Potassium | 384mg | 434mg |
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| Sodium | 61mg | 132mg |
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| Zinc | 0.43mg | 0.53mg |
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| Copper | 0.049mg | 0.04mg |
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| Manganese | 0.016mg | 0.13mg |
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| Selenium | 41.4µg | 41.1µg |
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| Vitamin A | 230IU | 128IU |
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| Vitamin A RAE | 69µg | 38µg |
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| Vitamin E | 1.14mg | 0.38mg |
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| Vitamin D | 526IU | 73IU |
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| Vitamin D | 13.1µg | 1.8µg |
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| Vitamin C | 3.7mg | 0mg |
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| Vitamin B1 | 0.34mg | 0.068mg |
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| Vitamin B2 | 0.135mg | 0.06mg |
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| Vitamin B3 | 8.045mg | 1.67mg |
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| Vitamin B5 | 1.475mg | 0.25mg |
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| Vitamin B6 | 0.647mg | 0.18mg |
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| Folate | 34µg | 15µg |
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| Vitamin B12 | 2.8µg | 2.6µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.248mg | 0.263mg |
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| Threonine | 0.969mg | 1.029mg |
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| Isoleucine | 1.018mg | 1.082mg |
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| Leucine | 1.796mg | 1.908mg |
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| Lysine | 2.03mg | 2.156mg |
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| Methionine | 0.654mg | 0.695mg |
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| Phenylalanine | 0.863mg | 0.917mg |
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| Valine | 1.139mg | 1.21mg |
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| Histidine | 0.651mg | 0.691mg |
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| Cholesterol | 63mg | 84mg |
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| Saturated Fat | 2.397g | 0.4g |
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| Omega-3 - DHA | 1.457g | 0.235g |
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| Omega-3 - EPA | 0.69g | 0.283g |
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| Omega-3 - DPA | 0.17g | 0.017g |
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| Monounsaturated Fat | 4.181g | 0.445g |
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| Polyunsaturated fat | 4.553g | 0.587g |
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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%
44%
Minerals Daily Need Coverage Score
44%
50%
Comparison summary
Which food is lower in Saturated Fat?
Whiting is lower in Saturated Fat (difference - 1.997g)
Which food is cheaper?
Whiting is cheaper (difference - $13)
Which food is richer in minerals?
Whiting is relatively richer in minerals
Which food contains less Sodium?
Salmon contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)