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  6. Sockeye salmon vs. Milk

Sockeye salmon vs. Milk — In-Depth Nutrition Comparison

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How are sockeye salmon and milk different?

  • Sockeye salmon is higher than milk in vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B5, choline, and vitamin B1.
  • Sockeye salmon covers your daily need for vitamin B12, 167% more than milk.
  • Sockeye salmon contains 109 times more vitamin B3 than milk. Sockeye salmon contains 10.123mg of vitamin B3, while milk contains 0.093mg.
  • Milk is lower in cholesterol.
  • Milk has a higher glycemic index (31) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Sockeye salmon vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +190.7%
Contains more IronIron +1633.3%
Contains more CopperCopper +660%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +221.1%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +975.8%
Contains more CalciumCalcium +1036.4%
Contains less SodiumSodium -52.2%

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%
Milk
Milk
0
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% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +1291.7%
Contains more Vitamin B1Vitamin B1 +685%
Contains more Vitamin B2Vitamin B2 +33%
Contains more Vitamin B3Vitamin B3 +10784.9%
Contains more Vitamin B5Vitamin B5 +252.9%
Contains more Vitamin B6Vitamin B6 +2135.1%
Contains more Vitamin B12Vitamin B12 +851.1%
Contains more FolateFolate +40%
Contains more CholineCholine +536.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~58µg
~equal in Vitamin K ~0.1µg

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +685.8%
Contains more FatsFats +474.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.6%
Contains more OtherOther +21%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +572.9%
Contains more Poly. FatPolyunsaturated fat +3691.4%
Contains less Sat. FatSaturated fat -34.7%

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 Milk
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 Milk DV% diff.
Vitamin B12 4.47µg 0.47µg 167%
Vitamin D 670IU 48IU 78%
Vitamin D 16.7µg 1.2µg 78%
Vitamin B3 10.123mg 0.093mg 63%
Vitamin B6 0.827mg 0.037mg 61%
Selenium 35.5µg 3.3µg 59%
Protein 26.48g 3.37g 46%
Phosphorus 305mg 95mg 30%
Cholesterol 61mg 5mg 19%
Vitamin B5 1.274mg 0.361mg 18%
Choline 112.6mg 17.7mg 17%
Calcium 11mg 125mg 11%
Vitamin B1 0.157mg 0.02mg 11%
Polyunsaturated fat 1.327g 0.035g 9%
Potassium 436mg 150mg 8%
Copper 0.076mg 0.01mg 7%
Fats 5.57g 0.97g 7%
Vitamin E 0.99mg 0.01mg 7%
Calories 156kcal 42kcal 6%
Iron 0.52mg 0.03mg 6%
Magnesium 36mg 11mg 6%
Vitamin B2 0.246mg 0.185mg 5%
Monounsaturated fat 1.864g 0.277g 4%
Sodium 92mg 44mg 2%
Carbs 0g 4.99g 2%
Saturated fat 0.969g 0.633g 2%
Zinc 0.55mg 0.42mg 1%
Folate 7µg 5µg 1%
Net carbs 0g 4.99g N/A
Sugar 0g 5.2g N/A
Vitamin A 58µg 58µg 0%
Manganese 0.013mg 0.003mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.043mg 0%
Threonine 1.247mg 0.143mg 0%
Isoleucine 1.274mg 0.174mg 0%
Leucine 2.185mg 0.319mg 0%
Lysine 2.574mg 0.282mg 0%
Methionine 0.858mg 0.088mg 0%
Phenylalanine 1.086mg 0.174mg 0%
Valine 1.461mg 0.22mg 0%
Histidine 0.711mg 0.101mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Milk
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
15%
Milk
Minerals Daily Need Coverage Score
47%
Sockeye salmon
14%
Milk

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 31)
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?
Milk
Milk is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 0.336g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $12.4)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.