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  6. Hamburger vs. Sockeye salmon

Hamburger vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the main differences between hamburgers and sockeye salmon?

  • Hamburgers are richer in iron, zinc, and folate, yet sockeye salmon is richer in vitamin B12, vitamin B6, vitamin B3, phosphorus, and vitamin B5.
  • Sockeye salmon's daily need coverage for vitamin B12 is 126% higher.
  • Hamburgers have 8 times more folate than sockeye salmon. Hamburgers have 56µg of folate, while sockeye salmon has 7µg.
  • Sockeye salmon contains less saturated fat.
  • Sockeye salmon has a lower glycemic index than hamburgers.

We used Fast foods, hamburger; double, regular, patty; plain and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Hamburger vs Sockeye salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +827.3%
Contains more IronIron +453.8%
Contains more CopperCopper +19.7%
Contains more ZincZinc +421.8%
Contains more ManganeseManganese +1569.2%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +92.9%
Contains more PhosphorusPhosphorus +124.3%
Contains less SodiumSodium -77.8%

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.
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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +88.7%
Contains more Vitamin B5Vitamin B5 +311%
Contains more Vitamin B6Vitamin B6 +307.4%
Contains more Vitamin B12Vitamin B12 +210.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

All nutrients comparison - raw data values

Nutrient Hamburger Sockeye salmon DV% diff.
Vitamin B12 1.44µg 4.47µg 126%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Selenium 35.5µg 65%
Vitamin B6 0.203mg 0.827mg 48%
Vitamin B3 5.365mg 10.123mg 30%
Iron 2.88mg 0.52mg 30%
Phosphorus 136mg 305mg 24%
Zinc 2.87mg 0.55mg 21%
Choline 112.6mg 20%
Saturated fat 5.096g 0.969g 19%
Vitamin B5 0.31mg 1.274mg 19%
Protein 17.08g 26.48g 19%
Sodium 414mg 92mg 14%
Fats 14.36g 5.57g 14%
Folate 56µg 7µg 12%
Calcium 102mg 11mg 9%
Manganese 0.217mg 0.013mg 9%
Monounsaturated fat 5.495g 1.864g 9%
Carbs 24.1g 0g 8%
Calories 295kcal 156kcal 7%
Vitamin E 0.99mg 7%
Vitamin A 0µg 58µg 6%
Potassium 226mg 436mg 6%
Polyunsaturated fat 0.38g 1.327g 6%
Cholesterol 47mg 61mg 5%
Vitamin B1 0.217mg 0.157mg 5%
Fiber 0.9g 0g 4%
Magnesium 20mg 36mg 4%
Fructose 2.03g 0g 3%
Copper 0.091mg 0.076mg 2%
Net carbs 23.2g 0g N/A
Sugar 4.15g 0g N/A
Vitamin B2 0.25mg 0.246mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.814g 0.023g N/A
Tryptophan 0.206mg 0.335mg 0%
Threonine 0.666mg 1.247mg 0%
Isoleucine 0.716mg 1.274mg 0%
Leucine 1.319mg 2.185mg 0%
Lysine 1.226mg 2.574mg 0%
Methionine 0.37mg 0.858mg 0%
Phenylalanine 0.677mg 1.086mg 0%
Valine 0.823mg 1.461mg 0%
Histidine 0.505mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +157.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +188.7%
Contains more ProteinProtein +55%
Contains more WaterWater +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +194.8%
Contains less Sat. FatSaturated fat -81%
Contains more Poly. FatPolyunsaturated fat +249.2%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.