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Sockeye salmon vs. American cheese — In-Depth Nutrition Comparison

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How are sockeye salmon and American cheese different?

  • Sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, and selenium; however, American cheese is richer in calcium, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for sockeye salmon is 124% higher.
  • Sockeye salmon contains 133 times more vitamin B3 than American cheese. While sockeye salmon contains 10.123mg of vitamin B3, American cheese contains only 0.076mg.
  • Sockeye salmon has less sodium.
  • Sockeye salmon has a lower glycemic index (0) than American cheese (27).

Fish, salmon, sockeye, cooked, dry heat and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Sockeye salmon vs American cheese 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +230.3%
Contains more CopperCopper +65.2%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +75.7%
Contains more CalciumCalcium +9400%
Contains more IronIron +21.2%
Contains more ZincZinc +352.7%
Contains more PhosphorusPhosphorus +110.2%
Contains more ManganeseManganese +215.4%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +2683.3%
Contains more Vitamin B1Vitamin B1 +946.7%
Contains more Vitamin B3Vitamin B3 +13219.7%
Contains more Vitamin B5Vitamin B5 +216.1%
Contains more Vitamin B6Vitamin B6 +1431.5%
Contains more Vitamin B12Vitamin B12 +198%
Contains more CholineCholine +211%
Contains more Vitamin AVitamin A +331%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.234mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +46.1%
Contains more WaterWater +70%
Contains more FatsFats +470.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +991.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +341.8%
~equal in Polyunsaturated fat ~1.286g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon American cheese DV% diff.
Vitamin B12 4.47µg 1.5µg 124%
Calcium 11mg 1045mg 103%
Vitamin D 670IU 23IU 81%
Vitamin D 16.7µg 0.6µg 81%
Saturated fat 0.969g 18.057g 78%
Sodium 92mg 1671mg 69%
Vitamin B3 10.123mg 0.076mg 63%
Vitamin B6 0.827mg 0.054mg 59%
Phosphorus 305mg 641mg 48%
Fats 5.57g 31.79g 40%
Selenium 35.5µg 20.2µg 28%
Vitamin A 58µg 250µg 21%
Zinc 0.55mg 2.49mg 18%
Vitamin B5 1.274mg 0.403mg 17%
Protein 26.48g 18.13g 17%
Monounsaturated fat 1.864g 8.236g 16%
Choline 112.6mg 36.2mg 14%
Cholesterol 61mg 100mg 13%
Vitamin B1 0.157mg 0.015mg 12%
Calories 156kcal 371kcal 11%
Potassium 436mg 132mg 9%
Copper 0.076mg 0.046mg 3%
Vitamin K 0.1µg 2.6µg 2%
Magnesium 36mg 26mg 2%
Manganese 0.013mg 0.041mg 1%
Vitamin E 0.99mg 0.8mg 1%
Vitamin B2 0.246mg 0.234mg 1%
Iron 0.52mg 0.63mg 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 0g 2.26g N/A
Folate 7µg 8µg 0%
Trans fat 0.023g 1.144g N/A
Polyunsaturated fat 1.327g 1.286g 0%
Tryptophan 0.335mg 0.232mg 0%
Threonine 1.247mg 0.772mg 0%
Isoleucine 1.274mg 0.938mg 0%
Leucine 2.185mg 1.716mg 0%
Lysine 2.574mg 1.516mg 0%
Methionine 0.858mg 0.475mg 0%
Phenylalanine 1.086mg 0.939mg 0%
Valine 1.461mg 1.187mg 0%
Histidine 0.711mg 0.546mg 0%
Omega-3 - EPA 0.299g 0.012g N/A
Omega-3 - DHA 0.56g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.093g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.019g 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon American cheese
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
113%
Sockeye salmon
33%
American cheese
Minerals Daily Need Coverage Score
47%
Sockeye salmon
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 1579mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 17.088g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $10.6)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.