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Sockeye salmon vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between sockeye salmon and cheese

  • Sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, and vitamin B6, yet cheese is higher in calcium, zinc, phosphorus, and vitamin A.
  • Sockeye salmon covers your daily vitamin B12 needs 140% more than cheese.
  • Sockeye salmon contains 172 times more vitamin B3 than cheese. While sockeye salmon contains 10.123mg of vitamin B3, cheese contains only 0.059mg.
  • The amount of sodium in sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Cheese, cheddar.

Infographic

Sockeye salmon vs 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%
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +473.7%
Contains more IronIron +271.4%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -85.9%
Contains more SeleniumSelenium +24.6%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +561.8%
Contains more PhosphorusPhosphorus +49.2%
Contains more ManganeseManganese +107.7%

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%
Cheese
4
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin EVitamin E +39.4%
Contains more Vitamin DVitamin D +2683.3%
Contains more Vitamin B1Vitamin B1 +441.4%
Contains more Vitamin B3Vitamin B3 +17057.6%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +1153%
Contains more Vitamin B12Vitamin B12 +306.4%
Contains more CholineCholine +582.4%
Contains more Vitamin AVitamin A +469%
Contains more Vitamin B2Vitamin B2 +74%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +285.7%
~equal in Vitamin C ~0mg

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
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +15.8%
Contains more WaterWater +81.9%
Contains more FatsFats +498%
Contains more CarbsCarbs +∞%
Contains more OtherOther +498.4%

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
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +396%
~equal in Polyunsaturated fat ~1.421g

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 Cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Cheese DV% diff.
Vitamin B12 4.47µg 1.1µg 140%
Vitamin D 670IU 24IU 81%
Vitamin D 16.7µg 0.6µg 81%
Saturated fat 0.969g 18.867g 81%
Calcium 11mg 710mg 70%
Vitamin B3 10.123mg 0.059mg 63%
Vitamin B6 0.827mg 0.066mg 59%
Fats 5.57g 33.31g 43%
Vitamin A 58µg 330µg 30%
Zinc 0.55mg 3.64mg 28%
Sodium 92mg 653mg 24%
Phosphorus 305mg 455mg 21%
Monounsaturated fat 1.864g 9.246g 18%
Choline 112.6mg 16.5mg 17%
Vitamin B5 1.274mg 0.41mg 17%
Vitamin B2 0.246mg 0.428mg 14%
Cholesterol 61mg 99mg 13%
Selenium 35.5µg 28.5µg 13%
Calories 156kcal 404kcal 12%
Vitamin B1 0.157mg 0.029mg 11%
Potassium 436mg 76mg 11%
Protein 26.48g 22.87g 7%
Copper 0.076mg 0.03mg 5%
Iron 0.52mg 0.14mg 5%
Folate 7µg 27µg 5%
Magnesium 36mg 27mg 2%
Vitamin E 0.99mg 0.71mg 2%
Vitamin K 0.1µg 2.4µg 2%
Manganese 0.013mg 0.027mg 1%
Carbs 0g 3.09g 1%
Polyunsaturated fat 1.327g 1.421g 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.023g 0.917g N/A
Tryptophan 0.335mg 0.547mg 0%
Threonine 1.247mg 1.044mg 0%
Isoleucine 1.274mg 1.206mg 0%
Leucine 2.185mg 1.939mg 0%
Lysine 2.574mg 1.025mg 0%
Methionine 0.858mg 0.547mg 0%
Phenylalanine 1.086mg 1.074mg 0%
Valine 1.461mg 1.404mg 0%
Histidine 0.711mg 0.547mg 0%
Omega-3 - EPA 0.299g 0.01g N/A
Omega-3 - DHA 0.56g 0.001g N/A
Omega-3 - DPA 0.093g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.019g 0.007g N/A

Which food is preferable for your diet?

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

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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
35%
Cheese
Minerals Daily Need Coverage Score
47%
Sockeye salmon
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 561mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 17.898g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $11)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.