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Sockeye salmon vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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Summary of differences between sockeye salmon and mcDonald's Big Mac

  • Sockeye salmon has more vitamin B12, vitamin B3, and phosphorus; however, mcDonald's Big Mac is higher in iron, zinc, calcium, folate, and manganese.
  • Sockeye salmon covers your daily need for vitamin B12, 150% more than mcDonald's Big Mac.
  • Sockeye salmon has 3 times more vitamin B3 than mcDonald's Big Mac. While sockeye salmon has 10.123mg of vitamin B3, mcDonald's Big Mac has only 3.384mg.
  • Sockeye salmon has less saturated fat.
  • The glycemic index of mcDonald's Big Mac is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and McDONALD'S, BIG MAC.

Infographic

Sockeye salmon vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +140.9%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +954.5%
Contains more IronIron +284.6%
Contains more CopperCopper +28.9%
Contains more ZincZinc +247.3%
Contains more ManganeseManganese +1484.6%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B3Vitamin B3 +199.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +408%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more FolateFolate +557.1%

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +124%
Contains more WaterWater +31.2%
Contains more FatsFats +168.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.8%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Poly. FatPolyunsaturated fat +333.7%
Contains more Mono. FatMonounsaturated fat +86.4%

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 McDonald's Big Mac
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon McDonald's Big Mac DV% diff.
Vitamin B12 4.47µg 0.88µg 150%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Selenium 35.5µg 65%
Vitamin B6 0.827mg 64%
Vitamin B3 10.123mg 3.384mg 42%
Protein 26.48g 11.82g 29%
Phosphorus 305mg 122mg 26%
Vitamin B5 1.274mg 25%
Choline 112.6mg 20%
Iron 0.52mg 2mg 19%
Sodium 92mg 460mg 16%
Fats 5.57g 14.96g 14%
Saturated fat 0.969g 3.803g 13%
Zinc 0.55mg 1.91mg 12%
Calcium 11mg 116mg 11%
Folate 7µg 46µg 10%
Potassium 436mg 181mg 8%
Cholesterol 61mg 36mg 8%
Manganese 0.013mg 0.206mg 8%
Carbs 0g 20.08g 7%
Vitamin E 0.99mg 7%
Polyunsaturated fat 1.327g 0.306g 7%
Fiber 0g 1.6g 6%
Vitamin A 58µg 6%
Calories 156kcal 257kcal 5%
Monounsaturated fat 1.864g 3.474g 4%
Magnesium 36mg 20mg 4%
Vitamin B2 0.246mg 0.209mg 3%
Fructose 0g 1.69g 2%
Copper 0.076mg 0.098mg 2%
Vitamin B1 0.157mg 0.176mg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 18.48g N/A
Sugar 0g 3.97g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g 0.588g 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 N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g 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 McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
47%
Sockeye salmon
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 2.834g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 25mg)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac 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.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.