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  6. Sockeye salmon vs. Goat cheese

Sockeye salmon vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between sockeye salmon and goat cheese

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, selenium, and vitamin B3; however, goat cheese is higher in copper, vitamin B2, calcium, and vitamin A.
  • Sockeye salmon covers your daily need for vitamin B12, 177% more than goat cheese.
  • Sockeye salmon has 30 times more vitamin D than goat cheese. While sockeye salmon has 670IU of vitamin D, goat cheese has only 22IU.
  • Sockeye salmon has less saturated fat.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Cheese, goat, semisoft type.

Infographic

Sockeye salmon vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +24.1%
Contains more PotassiumPotassium +175.9%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +834.2%
Contains more CalciumCalcium +2609.1%
Contains more IronIron +211.5%
Contains more CopperCopper +642.1%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +23%
Contains more ManganeseManganese +615.4%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +280.8%
Contains more Vitamin DVitamin D +3240%
Contains more Vitamin B1Vitamin B1 +118.1%
Contains more Vitamin B3Vitamin B3 +781.8%
Contains more Vitamin B5Vitamin B5 +570.5%
Contains more Vitamin B6Vitamin B6 +1278.3%
Contains more Vitamin B12Vitamin B12 +1931.8%
Contains more FolateFolate +250%
Contains more CholineCholine +631.2%
Contains more Vitamin AVitamin A +601.7%
Contains more Vitamin B2Vitamin B2 +174.8%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Goat cheese DV% diff.
Vitamin B12 4.47µg 0.22µg 177%
Saturated fat 0.969g 20.639g 89%
Vitamin D 16.7µg 0.5µg 81%
Vitamin D 670IU 22IU 81%
Vitamin B6 0.827mg 0.06mg 59%
Selenium 35.5µg 3.8µg 58%
Vitamin B3 10.123mg 1.148mg 56%
Copper 0.076mg 0.564mg 54%
Vitamin A 58µg 407µg 39%
Fats 5.57g 29.84g 37%
Vitamin B2 0.246mg 0.676mg 33%
Calcium 11mg 298mg 29%
Vitamin B5 1.274mg 0.19mg 22%
Choline 112.6mg 15.4mg 18%
Iron 0.52mg 1.62mg 14%
Sodium 92mg 415mg 14%
Monounsaturated fat 1.864g 6.808g 12%
Protein 26.48g 21.58g 10%
Calories 156kcal 364kcal 10%
Phosphorus 305mg 375mg 10%
Potassium 436mg 158mg 8%
Vitamin B1 0.157mg 0.072mg 7%
Cholesterol 61mg 79mg 6%
Vitamin E 0.99mg 0.26mg 5%
Polyunsaturated fat 1.327g 0.709g 4%
Manganese 0.013mg 0.093mg 3%
Magnesium 36mg 29mg 2%
Vitamin K 0.1µg 2.5µg 2%
Folate 7µg 2µg 1%
Zinc 0.55mg 0.66mg 1%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Sugar 0g 0.12g N/A
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.227mg 0%
Threonine 1.247mg 0.805mg 0%
Isoleucine 1.274mg 0.893mg 0%
Leucine 2.185mg 1.861mg 0%
Lysine 2.574mg 1.549mg 0%
Methionine 0.858mg 0.575mg 0%
Phenylalanine 1.086mg 0.859mg 0%
Valine 1.461mg 1.485mg 0%
Histidine 0.711mg 0.589mg 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

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +22.7%
Contains more WaterWater +47.9%
Contains more FatsFats +435.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +374.2%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +87.2%
Contains more Mono. FatMonounsaturated fat +265.2%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.