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McDonald's Big Mac vs. Chinook salmon — In-Depth Nutrition Comparison

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What are the differences between mcDonald's Big Mac and chinook salmon?

  • McDonald's Big Mac is higher in iron, zinc, and vitamin B1, yet chinook salmon is higher in vitamin B12, vitamin B3, phosphorus, magnesium, and potassium.
  • Chinook salmon's daily need coverage for vitamin B12 is 83% more.
  • McDonald's Big Mac has 8 times more sodium than chinook salmon. While mcDonald's Big Mac has 460mg of sodium, chinook salmon has only 60mg.
  • The glycemic index of chinook salmon is lower.

We used McDONALD'S, BIG MAC and Fish, salmon, chinook, cooked, dry heat types in this article.

Infographic

McDonald's Big Mac vs Chinook salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +314.3%
Contains more IronIron +119.8%
Contains more CopperCopper +84.9%
Contains more ZincZinc +241.1%
Contains more ManganeseManganese +984.2%
Contains more MagnesiumMagnesium +510%
Contains more PotassiumPotassium +179%
Contains more PhosphorusPhosphorus +204.1%
Contains less SodiumSodium -87%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more FolateFolate +31.4%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin B3Vitamin B3 +196.8%
Contains more Vitamin B12Vitamin B12 +226.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +11.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-139.1%
Contains more ProteinProtein +117.6%
Contains more WaterWater +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +65.3%
Contains more Poly. FatPolyunsaturated fat +769.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
McDonald's Big Mac Chinook salmon
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Chinook salmon DV% diff.
Selenium 46.8µg 85%
Vitamin B12 0.88µg 2.87µg 83%
Vitamin B3 3.384mg 10.045mg 42%
Phosphorus 122mg 371mg 36%
Vitamin B6 0.462mg 36%
Protein 11.82g 25.72g 28%
Magnesium 20mg 122mg 24%
Vitamin B5 0.865mg 17%
Vitamin A 149µg 17%
Sodium 460mg 60mg 17%
Cholesterol 36mg 85mg 16%
Polyunsaturated fat 0.306g 2.662g 16%
Iron 2mg 0.91mg 14%
Zinc 1.91mg 0.56mg 12%
Vitamin B1 0.176mg 0.044mg 11%
Potassium 181mg 505mg 10%
Calcium 116mg 28mg 9%
Manganese 0.206mg 0.019mg 8%
Carbs 20.08g 0g 7%
Fiber 1.6g 0g 6%
Monounsaturated fat 3.474g 5.742g 6%
Copper 0.098mg 0.053mg 5%
Vitamin B2 0.209mg 0.154mg 4%
Vitamin C 0.4mg 4.1mg 4%
Saturated fat 3.803g 3.214g 3%
Folate 46µg 35µg 3%
Fructose 1.69g 2%
Fats 14.96g 13.38g 2%
Calories 257kcal 231kcal 1%
Net carbs 18.48g 0g N/A
Sugar 3.97g N/A
Trans fat 0.588g N/A
Tryptophan 0.288mg 0%
Threonine 1.127mg 0%
Isoleucine 1.185mg 0%
Leucine 2.09mg 0%
Lysine 2.362mg 0%
Methionine 0.761mg 0%
Phenylalanine 1.004mg 0%
Valine 1.325mg 0%
Histidine 0.757mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
McDonald's Big Mac Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
McDonald's Big Mac
65%
Chinook salmon
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 49mg)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 0.589g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 66)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.