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  6. Milk vs. Sockeye salmon

Milk vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are milk and sockeye salmon different?

  • Sockeye salmon is higher than milk in vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B5, choline, and vitamin B1.
  • Sockeye salmon covers your daily need for vitamin B12, 167% more than milk.
  • Milk is lower in cholesterol.
  • Milk has a higher glycemic index (31) than sockeye salmon (0).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Milk vs Sockeye 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +1036.4%
Contains less SodiumSodium -52.2%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +190.7%
Contains more IronIron +1633.3%
Contains more CopperCopper +660%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +221.1%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +975.8%

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.
Milk
Milk
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% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 EVitamin E +9800%
Contains more Vitamin DVitamin D +1291.7%
Contains more Vitamin B1Vitamin B1 +685%
Contains more Vitamin B2Vitamin B2 +33%
Contains more Vitamin B3Vitamin B3 +10784.9%
Contains more Vitamin B5Vitamin B5 +252.9%
Contains more Vitamin B6Vitamin B6 +2135.1%
Contains more Vitamin B12Vitamin B12 +851.1%
Contains more FolateFolate +40%
Contains more CholineCholine +536.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~58µg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 CarbsCarbs +∞%
Contains more WaterWater +33.6%
Contains more OtherOther +21%
Contains more ProteinProtein +685.8%
Contains more FatsFats +474.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 less Sat. FatSaturated fat -34.7%
Contains more Mono. FatMonounsaturated fat +572.9%
Contains more Poly. FatPolyunsaturated fat +3691.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Sockeye salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Milk Sockeye salmon DV% diff.
Vitamin B12 0.47µg 4.47µg 167%
Vitamin D 48IU 670IU 78%
Vitamin D 1.2µg 16.7µg 78%
Vitamin B3 0.093mg 10.123mg 63%
Vitamin B6 0.037mg 0.827mg 61%
Selenium 3.3µg 35.5µg 59%
Protein 3.37g 26.48g 46%
Phosphorus 95mg 305mg 30%
Cholesterol 5mg 61mg 19%
Vitamin B5 0.361mg 1.274mg 18%
Choline 17.7mg 112.6mg 17%
Calcium 125mg 11mg 11%
Vitamin B1 0.02mg 0.157mg 11%
Polyunsaturated fat 0.035g 1.327g 9%
Potassium 150mg 436mg 8%
Copper 0.01mg 0.076mg 7%
Fats 0.97g 5.57g 7%
Vitamin E 0.01mg 0.99mg 7%
Calories 42kcal 156kcal 6%
Iron 0.03mg 0.52mg 6%
Magnesium 11mg 36mg 6%
Vitamin B2 0.185mg 0.246mg 5%
Monounsaturated fat 0.277g 1.864g 4%
Sodium 44mg 92mg 2%
Carbs 4.99g 0g 2%
Saturated fat 0.633g 0.969g 2%
Zinc 0.42mg 0.55mg 1%
Folate 5µg 7µg 1%
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Vitamin A 58µg 58µg 0%
Manganese 0.003mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.043mg 0.335mg 0%
Threonine 0.143mg 1.247mg 0%
Isoleucine 0.174mg 1.274mg 0%
Leucine 0.319mg 2.185mg 0%
Lysine 0.282mg 2.574mg 0%
Methionine 0.088mg 0.858mg 0%
Phenylalanine 0.174mg 1.086mg 0%
Valine 0.22mg 1.461mg 0%
Histidine 0.101mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Sockeye 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
15%
Milk
113%
Sockeye salmon
Minerals Daily Need Coverage Score
14%
Milk
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 0.336g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $12.4)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. 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.