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

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How are sockeye salmon and chicken sandwich different?

  • Sockeye salmon is richer in vitamin B12, vitamin D, vitamin B6, selenium, phosphorus, vitamin B3, and choline, while chicken sandwich is higher in iron and folate.
  • Sockeye salmon covers your daily need for vitamin B12, 181% more than chicken sandwich.
  • Sockeye salmon contains 134 times more vitamin D than chicken sandwich. Sockeye salmon contains 670IU of vitamin D, while chicken sandwich contains 5IU.
  • Sockeye salmon is lower in sodium.
  • Chicken sandwich has a higher glycemic index (74) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.

Infographic

Sockeye salmon vs Chicken 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +78%
Contains more CopperCopper +13.4%
Contains more PhosphorusPhosphorus +64.9%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +78.4%
Contains more CalciumCalcium +427.3%
Contains more IronIron +240.4%
Contains more ZincZinc +10.9%
Contains more ManganeseManganese +1584.6%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +16600%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +115.9%
Contains more Vitamin B12Vitamin B12 +3338.5%
Contains more CholineCholine +219%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +143.4%
Contains more Vitamin B1Vitamin B1 +46.5%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin KVitamin K +8400%
Contains more FolateFolate +571.4%
~equal in Vitamin B5 ~1.2mg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +62.7%
Contains more WaterWater +37.6%
Contains more FatsFats +100.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +335.5%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -54.4%
Contains more Mono. FatMonounsaturated fat +140.4%
Contains more Poly. FatPolyunsaturated fat +139.4%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Chicken sandwich DV% diff.
Vitamin B12 4.47µg 0.13µg 181%
Vitamin D 670IU 5IU 83%
Vitamin D 16.7µg 0.1µg 83%
Vitamin B6 0.827mg 0.383mg 34%
Sodium 92mg 753mg 29%
Selenium 35.5µg 19.9µg 28%
Protein 26.48g 16.28g 20%
Phosphorus 305mg 185mg 17%
Iron 0.52mg 1.77mg 16%
Vitamin B3 10.123mg 7.72mg 15%
Choline 112.6mg 35.3mg 14%
Polyunsaturated fat 1.327g 3.177g 12%
Folate 7µg 47µg 10%
Cholesterol 61mg 35mg 9%
Manganese 0.013mg 0.219mg 9%
Fats 5.57g 11.19g 9%
Vitamin E 0.99mg 2.41mg 9%
Vitamin K 0.1µg 8.5µg 7%
Starch 0g 16.5g 7%
Monounsaturated fat 1.864g 4.481g 7%
Carbs 0g 20.89g 7%
Vitamin A 58µg 3µg 6%
Fiber 0g 1.4g 6%
Potassium 436mg 245mg 6%
Vitamin B1 0.157mg 0.23mg 6%
Saturated fat 0.969g 2.123g 5%
Calcium 11mg 58mg 5%
Calories 156kcal 250kcal 5%
Vitamin B2 0.246mg 0.3mg 4%
Magnesium 36mg 24mg 3%
Fructose 0g 0.97g 1%
Vitamin B5 1.274mg 1.2mg 1%
Vitamin C 0mg 0.8mg 1%
Copper 0.076mg 0.067mg 1%
Zinc 0.55mg 0.61mg 1%
Net carbs 0g 19.49g N/A
Sugar 0g 3.64g N/A
Trans fat 0.023g 0.03g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0.003g N/A
Omega-3 - DHA 0.56g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.093g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.019g 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Chicken 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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
47%
Sockeye salmon
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 661mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 1.154g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 26mg)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $13)
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.
Which food is richer in vitamins?
?
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.