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Sockeye salmon vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are sockeye salmon and cheese sandwich different?

  • Sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, and selenium; however, cheese sandwich is richer in manganese, iron, calcium, and vitamin B1.
  • Daily need coverage for vitamin B12 for sockeye salmon is 181% higher.
  • Sockeye salmon contains 9 times more cholesterol than cheese sandwich. While sockeye salmon contains 61mg of cholesterol, cheese sandwich contains only 7mg.
  • Sockeye salmon has a lower glycemic index (0) than cheese sandwich (54).

Fish, salmon, sockeye, cooked, dry heat and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Sockeye salmon vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +42.5%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +46.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1754.5%
Contains more IronIron +403.8%
Contains more CopperCopper +110.5%
Contains more ZincZinc +58.2%
Contains more PhosphorusPhosphorus +25.2%
Contains more ManganeseManganese +8230.8%

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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin AVitamin A +176.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +217.8%
Contains more Vitamin B5Vitamin B5 +104.8%
Contains more Vitamin B6Vitamin B6 +216.9%
Contains more Vitamin B12Vitamin B12 +3625%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +128%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more FolateFolate +814.3%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +170.2%
Contains more WaterWater +2004.1%
Contains more FatsFats +348.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +512.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +455.3%
Contains more Poly. FatPolyunsaturated fat +590.7%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Cheese sandwich DV% diff.
Vitamin B12 4.47µg 0.12µg 181%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Polyunsaturated fat 1.327g 9.166g 52%
Manganese 0.013mg 1.083mg 47%
Vitamin B6 0.827mg 0.261mg 44%
Vitamin B3 10.123mg 3.185mg 43%
Protein 26.48g 9.8g 33%
Sodium 92mg 839mg 32%
Fats 5.57g 25g 30%
Iron 0.52mg 2.62mg 26%
Monounsaturated fat 1.864g 10.351g 21%
Choline 112.6mg 20%
Selenium 35.5µg 24.3µg 20%
Carbs 0g 58.2g 19%
Calcium 11mg 204mg 19%
Cholesterol 61mg 7mg 18%
Vitamin B1 0.157mg 0.358mg 17%
Calories 156kcal 497kcal 17%
Saturated fat 0.969g 4.129g 14%
Vitamin B2 0.246mg 0.427mg 14%
Folate 7µg 64µg 14%
Vitamin B5 1.274mg 0.622mg 13%
Fiber 0g 3.1g 12%
Phosphorus 305mg 382mg 11%
Copper 0.076mg 0.16mg 9%
Vitamin E 0.99mg 7%
Potassium 436mg 306mg 4%
Vitamin A 58µg 21µg 4%
Magnesium 36mg 54mg 4%
Zinc 0.55mg 0.87mg 3%
Vitamin C 0mg 1.5mg 2%
Net carbs 0g 55.1g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.13mg 0%
Threonine 1.247mg 0.298mg 0%
Isoleucine 1.274mg 0.383mg 0%
Leucine 2.185mg 0.698mg 0%
Lysine 2.574mg 0.344mg 0%
Methionine 0.858mg 0.167mg 0%
Phenylalanine 1.086mg 0.472mg 0%
Valine 1.461mg 0.438mg 0%
Histidine 0.711mg 0.219mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
47%
Sockeye salmon
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 747mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 3.16g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $13)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.