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Sockeye salmon vs. Whitefish — In-Depth Nutrition Comparison

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How are sockeye salmon and whitefish different?

  • Sockeye salmon is higher in vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, and vitamin B2; however, whitefish is richer in zinc and phosphorus.
  • Daily need coverage for vitamin B12 for sockeye salmon is 146% higher.
  • Sockeye salmon contains 3 times more vitamin B3 than whitefish. While sockeye salmon contains 10.123mg of vitamin B3, whitefish contains only 3.846mg.
  • Sockeye salmon has less cholesterol.

Fish, salmon, sockeye, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Sockeye salmon vs Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more SeleniumSelenium +119.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +200%
Contains more CopperCopper +21.1%
Contains more ZincZinc +130.9%
Contains more PhosphorusPhosphorus +13.4%
Contains less SodiumSodium -29.3%
Contains more ManganeseManganese +561.5%
~equal in Potassium ~406mg
~equal in Iron ~0.47mg

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 0% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin AVitamin A +48.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.7%
Contains more Vitamin B3Vitamin B3 +163.2%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +139%
Contains more Vitamin B12Vitamin B12 +365.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +142.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.171mg

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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +34.8%
Contains more OtherOther +372.6%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +107.6%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Whitefish DV% diff.
Vitamin B12 4.47µg 0.96µg 146%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B3 10.123mg 3.846mg 39%
Vitamin B6 0.827mg 0.346mg 37%
Selenium 35.5µg 16.2µg 35%
Choline 112.6mg 20%
Polyunsaturated fat 1.327g 2.755g 10%
Vitamin B5 1.274mg 0.865mg 8%
Vitamin B2 0.246mg 0.154mg 7%
Vitamin E 0.99mg 7%
Zinc 0.55mg 1.27mg 7%
Phosphorus 305mg 346mg 6%
Cholesterol 61mg 77mg 5%
Protein 26.48g 24.47g 4%
Manganese 0.013mg 0.086mg 3%
Folate 7µg 17µg 3%
Fats 5.57g 7.51g 3%
Vitamin A 58µg 39µg 2%
Copper 0.076mg 0.092mg 2%
Monounsaturated fat 1.864g 2.559g 2%
Calcium 11mg 33mg 2%
Saturated fat 0.969g 1.162g 1%
Calories 156kcal 172kcal 1%
Vitamin B1 0.157mg 0.171mg 1%
Sodium 92mg 65mg 1%
Iron 0.52mg 0.47mg 1%
Potassium 436mg 406mg 1%
Magnesium 36mg 42mg 1%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.274mg 0%
Threonine 1.247mg 1.073mg 0%
Isoleucine 1.274mg 1.128mg 0%
Leucine 2.185mg 1.989mg 0%
Lysine 2.574mg 2.248mg 0%
Methionine 0.858mg 0.724mg 0%
Phenylalanine 1.086mg 0.955mg 0%
Valine 1.461mg 1.261mg 0%
Histidine 0.711mg 0.721mg 0%
Omega-3 - EPA 0.299g 0.406g N/A
Omega-3 - DHA 0.56g 1.206g N/A
Omega-3 - DPA 0.093g 0.209g 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 Whitefish
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
33%
Whitefish
Minerals Daily Need Coverage Score
47%
Sockeye salmon
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 27mg)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.193g)
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)
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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.