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Sockeye salmon vs. Potato — In-Depth Nutrition Comparison

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How are sockeye salmon and potatoes different?

  • Sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, and choline, while potatoes are higher in vitamin C.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than potatoes.
  • Potatoes are lower in cholesterol.
  • Potatoes have a higher glycemic index (86) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Sockeye salmon vs Potato 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%
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +56.5%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +435.1%
Contains more SeleniumSelenium +8775%
Contains more IronIron +55.8%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +1438.5%
~equal in Calcium ~12mg
~equal in Potassium ~425mg

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%
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B2Vitamin B2 +668.8%
Contains more Vitamin B3Vitamin B3 +854.1%
Contains more Vitamin B5Vitamin B5 +331.9%
Contains more Vitamin B6Vitamin B6 +177.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +830.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +114.3%

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
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1191.7%
Contains more FatsFats +6088.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.7%
Contains more OtherOther +80.6%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +93100%
Contains more Poly. FatPolyunsaturated fat +3059.5%
Contains less Sat. FatSaturated fat -97.4%

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 Potato
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 Potato DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.4µg 64%
Vitamin B3 10.123mg 1.061mg 57%
Protein 26.48g 2.05g 49%
Vitamin B6 0.827mg 0.298mg 41%
Phosphorus 305mg 57mg 35%
Vitamin C 0mg 19.7mg 22%
Cholesterol 61mg 0mg 20%
Vitamin B5 1.274mg 0.295mg 20%
Choline 112.6mg 12.1mg 18%
Vitamin B2 0.246mg 0.032mg 16%
Polyunsaturated fat 1.327g 0.042g 9%
Fats 5.57g 0.09g 8%
Fiber 0g 2.1g 8%
Manganese 0.013mg 0.2mg 8%
Vitamin E 0.99mg 0.01mg 7%
Vitamin B1 0.157mg 0.081mg 6%
Starch 0g 15.29g 6%
Carbs 0g 17.49g 6%
Vitamin A 58µg 0µg 6%
Monounsaturated fat 1.864g 0.002g 5%
Saturated fat 0.969g 0.025g 4%
Calories 156kcal 77kcal 4%
Sodium 92mg 6mg 4%
Copper 0.076mg 0.11mg 4%
Iron 0.52mg 0.81mg 4%
Magnesium 36mg 23mg 3%
Zinc 0.55mg 0.3mg 2%
Vitamin K 0.1µg 2µg 2%
Folate 7µg 15µg 2%
Net carbs 0g 15.39g N/A
Calcium 11mg 12mg 0%
Potassium 436mg 425mg 0%
Sugar 0g 0.82g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.021mg 0%
Threonine 1.247mg 0.067mg 0%
Isoleucine 1.274mg 0.066mg 0%
Leucine 2.185mg 0.098mg 0%
Lysine 2.574mg 0.107mg 0%
Methionine 0.858mg 0.032mg 0%
Phenylalanine 1.086mg 0.081mg 0%
Valine 1.461mg 0.103mg 0%
Histidine 0.711mg 0.035mg 0%
Fructose 0g 0.26g 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 Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
47%
Sockeye salmon
19%
Potato

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.944g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $12.8)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.