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  6. Potato vs. Sockeye salmon

Potato vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are Potato and Sockeye salmon different?

  • Potato is richer in Vitamin C, while Sockeye salmon is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5, and Choline.
  • Sockeye salmon covers your daily need of Vitamin B12 186% more than Potato.

Potatoes, flesh and skin, raw and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Potato 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.
Potato
Potato
5
:
5
Sockeye salmon
Sockeye salmon
Contains more Iron +55.8%
Contains less Sodium -93.5%
Contains more Copper +44.7%
Contains more Manganese +1438.5%
Contains more Magnesium +56.5%
Contains more Phosphorus +435.1%
Contains more Zinc +83.3%
Contains more Selenium +8775%
Equal in Calcium - 11
Equal in Potassium - 436
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Iron +55.8%
Contains less Sodium -93.5%
Contains more Copper +44.7%
Contains more Manganese +1438.5%
Contains more Magnesium +56.5%
Contains more Phosphorus +435.1%
Contains more Zinc +83.3%
Contains more Selenium +8775%
Equal in Calcium - 11
Equal in Potassium - 436

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.
Potato
Potato
3
:
9
Sockeye salmon
Sockeye salmon
Contains more Vitamin C +∞%
Contains more Folate +114.3%
Contains more Vitamin K +1900%
Contains more Vitamin A +9550%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +668.8%
Contains more Vitamin B3 +854.1%
Contains more Vitamin B5 +331.9%
Contains more Vitamin B6 +177.5%
Contains more Vitamin B12 +∞%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin C +∞%
Contains more Folate +114.3%
Contains more Vitamin K +1900%
Contains more Vitamin A +9550%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +668.8%
Contains more Vitamin B3 +854.1%
Contains more Vitamin B5 +331.9%
Contains more Vitamin B6 +177.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Water +17.7%
Contains more Other +80.6%
Contains more Protein +1191.7%
Contains more Fats +6088.9%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +17.7%
Contains more Other +80.6%
Contains more Protein +1191.7%
Contains more Fats +6088.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +93100%
Contains more Polyunsaturated fat +3059.5%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +93100%
Contains more Polyunsaturated fat +3059.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Sockeye salmon Opinion
Net carbs 15.39g 0g Potato
Protein 2.05g 26.48g Sockeye salmon
Fats 0.09g 5.57g Sockeye salmon
Carbs 17.49g 0g Potato
Calories 77kcal 156kcal Sockeye salmon
Starch 15.29g 0g Potato
Fructose 0.26g 0g Potato
Sugar 0.82g 0g Sockeye salmon
Fiber 2.1g 0g Potato
Calcium 12mg 11mg Potato
Iron 0.81mg 0.52mg Potato
Magnesium 23mg 36mg Sockeye salmon
Phosphorus 57mg 305mg Sockeye salmon
Potassium 425mg 436mg Sockeye salmon
Sodium 6mg 92mg Potato
Zinc 0.3mg 0.55mg Sockeye salmon
Copper 0.11mg 0.076mg Potato
Manganese 0.2mg 0.013mg Potato
Selenium 0.4µg 35.5µg Sockeye salmon
Vitamin A 2IU 193IU Sockeye salmon
Vitamin A RAE 0µg 58µg Sockeye salmon
Vitamin E 0.01mg 0.99mg Sockeye salmon
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin C 19.7mg 0mg Potato
Vitamin B1 0.081mg 0.157mg Sockeye salmon
Vitamin B2 0.032mg 0.246mg Sockeye salmon
Vitamin B3 1.061mg 10.123mg Sockeye salmon
Vitamin B5 0.295mg 1.274mg Sockeye salmon
Vitamin B6 0.298mg 0.827mg Sockeye salmon
Folate 15µg 7µg Potato
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 2µg 0.1µg Potato
Tryptophan 0.021mg 0.335mg Sockeye salmon
Threonine 0.067mg 1.247mg Sockeye salmon
Isoleucine 0.066mg 1.274mg Sockeye salmon
Leucine 0.098mg 2.185mg Sockeye salmon
Lysine 0.107mg 2.574mg Sockeye salmon
Methionine 0.032mg 0.858mg Sockeye salmon
Phenylalanine 0.081mg 1.086mg Sockeye salmon
Valine 0.103mg 1.461mg Sockeye salmon
Histidine 0.035mg 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Potato
Trans Fat 0g 0.023g Potato
Saturated Fat 0.025g 0.969g Potato
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.002g 1.864g Sockeye salmon
Polyunsaturated fat 0.042g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Sockeye salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
137%
Sockeye salmon
Minerals Daily Need Coverage Score
19%
Potato
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 86mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.944g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $12.8)
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.