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Sockeye salmon vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between sockeye salmon and asparagus?

  • Sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5, yet asparagus is higher in vitamin K and iron.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • The amount of cholesterol in asparagus is lower.
  • The glycemic index of sockeye salmon is lower.

We used Fish, salmon, sockeye, cooked, dry heat and Asparagus, raw types in this article.

Infographic

Sockeye salmon vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +157.1%
Contains more PotassiumPotassium +115.8%
Contains more PhosphorusPhosphorus +486.5%
Contains more SeleniumSelenium +1443.5%
Contains more CalciumCalcium +118.2%
Contains more IronIron +311.5%
Contains more CopperCopper +148.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1115.4%
~equal in Zinc ~0.54mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin AVitamin A +52.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +935.1%
Contains more Vitamin B5Vitamin B5 +365%
Contains more Vitamin B6Vitamin B6 +808.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +603.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.1%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +642.9%
~equal in Vitamin B1 ~0.143mg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +1103.6%
Contains more FatsFats +4541.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.5%
~equal in Other ~0.58g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2554%
Contains less Sat. FatSaturated fat -95.9%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Asparagus DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 2.3µg 60%
Vitamin B3 10.123mg 0.978mg 57%
Vitamin B6 0.827mg 0.091mg 57%
Protein 26.48g 2.2g 49%
Phosphorus 305mg 52mg 36%
Vitamin K 0.1µg 41.6µg 35%
Cholesterol 61mg 0mg 20%
Iron 0.52mg 2.14mg 20%
Vitamin B5 1.274mg 0.274mg 20%
Choline 112.6mg 16mg 18%
Copper 0.076mg 0.189mg 13%
Folate 7µg 52µg 11%
Polyunsaturated fat 1.327g 0.05g 9%
Fats 5.57g 0.12g 8%
Fiber 0g 2.1g 8%
Vitamin B2 0.246mg 0.141mg 8%
Calories 156kcal 20kcal 7%
Potassium 436mg 202mg 7%
Vitamin C 0mg 5.6mg 6%
Manganese 0.013mg 0.158mg 6%
Magnesium 36mg 14mg 5%
Monounsaturated fat 1.864g 0g 5%
Sodium 92mg 2mg 4%
Saturated fat 0.969g 0.04g 4%
Vitamin A 58µg 38µg 2%
Fructose 0g 1g 1%
Vitamin E 0.99mg 1.13mg 1%
Carbs 0g 3.88g 1%
Vitamin B1 0.157mg 0.143mg 1%
Calcium 11mg 24mg 1%
Net carbs 0g 1.78g N/A
Sugar 0g 1.88g N/A
Zinc 0.55mg 0.54mg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.027mg 0%
Threonine 1.247mg 0.084mg 0%
Isoleucine 1.274mg 0.075mg 0%
Leucine 2.185mg 0.128mg 0%
Lysine 2.574mg 0.104mg 0%
Methionine 0.858mg 0.031mg 0%
Phenylalanine 1.086mg 0.075mg 0%
Valine 1.461mg 0.115mg 0%
Histidine 0.711mg 0.049mg 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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
47%
Sockeye salmon
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.929g)
Which food is cheaper?
Asparagus
Asparagus is cheaper (difference - $9)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.