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Sockeye salmon vs. Cheeseburger — In-Depth Nutrition Comparison

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A recap on differences between sockeye salmon and cheeseburgers

  • Sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, and phosphorus, yet cheeseburgers are higher in iron and zinc.
  • Sockeye salmon covers your daily vitamin B12 needs 155% more than cheeseburgers.
  • Sockeye salmon contains 335 times more vitamin D than cheeseburgers. While sockeye salmon contains 670IU of vitamin D, cheeseburgers contain only 2IU.
  • The amount of sodium in sockeye salmon is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Sockeye salmon vs Cheeseburger 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.
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% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +122.4%
Contains more PhosphorusPhosphorus +89.4%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +81.1%
Contains more CalciumCalcium +981.8%
Contains more IronIron +421.2%
Contains more CopperCopper +46.1%
Contains more ZincZinc +352.7%
Contains more ManganeseManganese +2330.8%

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 0% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin AVitamin A +16%
Contains more Vitamin EVitamin E +90.4%
Contains more Vitamin DVitamin D +16600%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +133.8%
Contains more Vitamin B6Vitamin B6 +262.7%
Contains more Vitamin B12Vitamin B12 +488.2%
Contains more CholineCholine +289.6%
Contains more Vitamin B1Vitamin B1 +86.6%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Cheeseburger DV% diff.
Vitamin B12 4.47µg 0.76µg 155%
Vitamin D 670IU 2IU 84%
Vitamin D 16.7µg 0.1µg 83%
Vitamin B6 0.827mg 0.228mg 46%
Vitamin B3 10.123mg 5.217mg 31%
Selenium 35.5µg 19.6µg 29%
Iron 0.52mg 2.71mg 27%
Saturated fat 0.969g 6.473g 25%
Phosphorus 305mg 161mg 21%
Protein 26.48g 16.51g 20%
Sodium 92mg 515mg 18%
Zinc 0.55mg 2.49mg 18%
Folate 7µg 70µg 16%
Vitamin B5 1.274mg 0.545mg 15%
Choline 112.6mg 28.9mg 15%
Fats 5.57g 14.72g 14%
Manganese 0.013mg 0.316mg 13%
Calcium 11mg 119mg 11%
Vitamin B1 0.157mg 0.293mg 11%
Vitamin B2 0.246mg 0.363mg 9%
Monounsaturated fat 1.864g 5.413g 9%
Carbs 0g 28.03g 9%
Calories 156kcal 308kcal 8%
Starch 0g 19.87g 8%
Fiber 0g 2g 8%
Potassium 436mg 196mg 7%
Cholesterol 61mg 43mg 6%
Copper 0.076mg 0.111mg 4%
Vitamin E 0.99mg 0.52mg 3%
Vitamin K 0.1µg 4.2µg 3%
Polyunsaturated fat 1.327g 1.658g 2%
Fructose 0g 1.94g 2%
Magnesium 36mg 26mg 2%
Vitamin A 58µg 50µg 1%
Net carbs 0g 26.03g N/A
Sugar 0g 4.88g N/A
Trans fat 0.023g 0.57g N/A
Tryptophan 0.335mg 0.155mg 0%
Threonine 1.247mg 0.571mg 0%
Isoleucine 1.274mg 0.755mg 0%
Leucine 2.185mg 1.316mg 0%
Lysine 2.574mg 0.784mg 0%
Methionine 0.858mg 0.377mg 0%
Phenylalanine 1.086mg 0.755mg 0%
Valine 1.461mg 0.881mg 0%
Histidine 0.711mg 0.445mg 0%
Omega-3 - EPA 0.299g 0.005g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.093g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.019g 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more ProteinProtein +60.4%
Contains more WaterWater +74.3%
Contains more FatsFats +164.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.3%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +190.4%
Contains more Poly. FatPolyunsaturated fat +24.9%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.