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Sockeye salmon vs. Whey — In-Depth Nutrition Comparison

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Significant differences between sockeye salmon and whey

  • The amount of vitamin B12, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B5, choline, vitamin B1, and potassium in sockeye salmon is higher than in whey.
  • Sockeye salmon covers your daily vitamin B12 needs 175% more than whey.
  • Whey has 137 times less vitamin B3 than sockeye salmon. Sockeye salmon has 10.123mg of vitamin B3, while whey has 0.074mg.
  • Whey contains less cholesterol.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Whey, sweet, fluid.

Infographic

Sockeye salmon vs Whey 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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +170.8%
Contains more IronIron +766.7%
Contains more CopperCopper +1800%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +563%
Contains more ManganeseManganese +1200%
Contains more SeleniumSelenium +1768.4%
Contains more CalciumCalcium +327.3%
Contains less SodiumSodium -41.3%

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%
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +336.1%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +13579.7%
Contains more Vitamin B5Vitamin B5 +232.6%
Contains more Vitamin B6Vitamin B6 +2567.7%
Contains more Vitamin B12Vitamin B12 +1496.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +603.8%
Contains more Vitamin CVitamin C +∞%

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
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +3015.3%
Contains more FatsFats +1447.2%
Contains more OtherOther +17%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.3%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1764%
Contains more Poly. FatPolyunsaturated fat +11963.6%
Contains less Sat. FatSaturated fat -76.3%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Whey DV% diff.
Vitamin B12 4.47µg 0.28µg 175%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B3 10.123mg 0.074mg 63%
Selenium 35.5µg 1.9µg 61%
Vitamin B6 0.827mg 0.031mg 61%
Protein 26.48g 0.85g 51%
Phosphorus 305mg 46mg 37%
Cholesterol 61mg 2mg 20%
Choline 112.6mg 16mg 18%
Vitamin B5 1.274mg 0.383mg 18%
Vitamin B1 0.157mg 0.036mg 10%
Polyunsaturated fat 1.327g 0.011g 9%
Potassium 436mg 161mg 8%
Copper 0.076mg 0.004mg 8%
Fats 5.57g 0.36g 8%
Magnesium 36mg 8mg 7%
Vitamin B2 0.246mg 0.158mg 7%
Vitamin E 0.99mg 0mg 7%
Calories 156kcal 27kcal 6%
Vitamin A 58µg 3µg 6%
Iron 0.52mg 0.06mg 6%
Zinc 0.55mg 0.13mg 4%
Calcium 11mg 47mg 4%
Monounsaturated fat 1.864g 0.1g 4%
Saturated fat 0.969g 0.23g 3%
Sodium 92mg 54mg 2%
Carbs 0g 5.14g 2%
Folate 7µg 1µg 2%
Manganese 0.013mg 0.001mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.013mg 0%
Threonine 1.247mg 0.054mg 0%
Isoleucine 1.274mg 0.047mg 0%
Leucine 2.185mg 0.078mg 0%
Lysine 2.574mg 0.068mg 0%
Methionine 0.858mg 0.016mg 0%
Phenylalanine 1.086mg 0.027mg 0%
Valine 1.461mg 0.046mg 0%
Histidine 0.711mg 0.016mg 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 Whey
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
9%
Whey
Minerals Daily Need Coverage Score
47%
Sockeye salmon
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.739g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $9.4)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 43)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.