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  6. Sockeye salmon vs. Sunfish

Sockeye salmon vs. Sunfish — In-Depth Nutrition Comparison

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The main differences between sockeye salmon and sunfish

  • Sockeye salmon is richer in vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B2, and phosphorus, yet sunfish is richer in manganese, copper, zinc, and iron.
  • Daily need coverage for vitamin B12 for sockeye salmon is 90% higher.
  • Sockeye salmon contains 7 times more vitamin B3 than sunfish. Sockeye salmon contains 10.123mg of vitamin B3, while sunfish contains 1.462mg.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Sockeye salmon vs Sunfish 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -10.7%
Contains more SeleniumSelenium +119.1%
Contains more CalciumCalcium +836.4%
Contains more IronIron +196.2%
Contains more CopperCopper +406.6%
Contains more ZincZinc +261.8%
Contains more ManganeseManganese +6800%
~equal in Magnesium ~38mg
~equal in Potassium ~449mg

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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin AVitamin A +241.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +189.4%
Contains more Vitamin B3Vitamin B3 +592.4%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +499.3%
Contains more Vitamin B12Vitamin B12 +93.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +142.9%

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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +518.9%
Contains more OtherOther +21.6%
~equal in Protein ~24.87g
~equal in Carbs ~0g
~equal in Water ~73.72g

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +1142.7%
Contains more Poly. FatPolyunsaturated fat +321.3%
Contains less Sat. FatSaturated fat -81.6%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Sunfish DV% diff.
Vitamin B12 4.47µg 2.31µg 90%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Vitamin B3 10.123mg 1.462mg 54%
Vitamin B6 0.827mg 0.138mg 53%
Manganese 0.013mg 0.897mg 38%
Selenium 35.5µg 16.2µg 35%
Copper 0.076mg 0.385mg 34%
Choline 112.6mg 20%
Iron 0.52mg 1.54mg 13%
Zinc 0.55mg 1.99mg 13%
Vitamin B2 0.246mg 0.085mg 12%
Phosphorus 305mg 231mg 11%
Calcium 11mg 103mg 9%
Cholesterol 61mg 86mg 8%
Vitamin B5 1.274mg 0.865mg 8%
Vitamin E 0.99mg 7%
Polyunsaturated fat 1.327g 0.315g 7%
Fats 5.57g 0.9g 7%
Vitamin A 58µg 17µg 5%
Vitamin B1 0.157mg 0.092mg 5%
Saturated fat 0.969g 0.178g 4%
Monounsaturated fat 1.864g 0.15g 4%
Folate 7µg 17µg 3%
Protein 26.48g 24.87g 3%
Calories 156kcal 114kcal 2%
Vitamin C 0mg 1mg 1%
Magnesium 36mg 38mg 0%
Potassium 436mg 449mg 0%
Sodium 92mg 103mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.279mg 0%
Threonine 1.247mg 1.09mg 0%
Isoleucine 1.274mg 1.146mg 0%
Leucine 2.185mg 2.022mg 0%
Lysine 2.574mg 2.284mg 0%
Methionine 0.858mg 0.736mg 0%
Phenylalanine 1.086mg 0.971mg 0%
Valine 1.461mg 1.281mg 0%
Histidine 0.711mg 0.732mg 0%
Omega-3 - EPA 0.299g 0.047g N/A
Omega-3 - DHA 0.56g 0.092g N/A
Omega-3 - DPA 0.093g 0.042g 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 Sunfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
36%
Sunfish
Minerals Daily Need Coverage Score
47%
Sockeye salmon
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Sunfish
Sunfish is lower in Saturated fat (difference - 0.791g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $13)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.