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  6. Sockeye salmon vs. Kiwi

Sockeye salmon vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between sockeye salmon and kiwi

  • Sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5, yet kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Kiwi contains less cholesterol.
  • Sockeye salmon has a lower glycemic index than kiwi.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Kiwifruit, green, raw.

Infographic

Sockeye salmon vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +111.8%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +67.7%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +797.1%
Contains more SeleniumSelenium +17650%
Contains more CalciumCalcium +209.1%
Contains more CopperCopper +71.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +653.8%

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +481.5%
Contains more Vitamin B2Vitamin B2 +884%
Contains more Vitamin B3Vitamin B3 +2868.6%
Contains more Vitamin B5Vitamin B5 +596.2%
Contains more Vitamin B6Vitamin B6 +1212.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1343.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.5%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +257.1%

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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2222.8%
Contains more FatsFats +971.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
~equal in Other ~0.61g

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +3866%
Contains more Poly. FatPolyunsaturated fat +362.4%
Contains less Sat. FatSaturated fat -97%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Kiwi DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin C 0mg 92.7mg 103%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 0.2µg 64%
Vitamin B3 10.123mg 0.341mg 61%
Vitamin B6 0.827mg 0.063mg 59%
Protein 26.48g 1.14g 51%
Phosphorus 305mg 34mg 39%
Vitamin K 0.1µg 40.3µg 34%
Vitamin B5 1.274mg 0.183mg 22%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 7.8mg 19%
Vitamin B2 0.246mg 0.025mg 17%
Fiber 0g 3g 12%
Vitamin B1 0.157mg 0.027mg 11%
Fats 5.57g 0.52g 8%
Polyunsaturated fat 1.327g 0.287g 7%
Vitamin A 58µg 4µg 6%
Copper 0.076mg 0.13mg 6%
Fructose 0g 4.35g 5%
Folate 7µg 25µg 5%
Monounsaturated fat 1.864g 0.047g 5%
Calories 156kcal 61kcal 5%
Magnesium 36mg 17mg 5%
Carbs 0g 14.66g 5%
Manganese 0.013mg 0.098mg 4%
Sodium 92mg 3mg 4%
Zinc 0.55mg 0.14mg 4%
Potassium 436mg 312mg 4%
Saturated fat 0.969g 0.029g 4%
Iron 0.52mg 0.31mg 3%
Vitamin E 0.99mg 1.46mg 3%
Calcium 11mg 34mg 2%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.015mg 0%
Threonine 1.247mg 0.047mg 0%
Isoleucine 1.274mg 0.051mg 0%
Leucine 2.185mg 0.066mg 0%
Lysine 2.574mg 0.061mg 0%
Methionine 0.858mg 0.024mg 0%
Phenylalanine 1.086mg 0.044mg 0%
Valine 1.461mg 0.057mg 0%
Histidine 0.711mg 0.027mg 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 Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
47%
Sockeye salmon
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.94g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $12.5)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.