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 from 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.
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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.
Contains
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Iron
+10.6%
Contains
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Selenium
+119.1%
Contains
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Calcium
+200%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+13.4%
Contains
less
Sodium
-29.3%
Contains
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Zinc
+130.9%
Contains
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Copper
+21.1%
Contains
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Manganese
+561.5%
Equal in Iron - 0.47
Equal in Potassium - 406
Contains
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Iron
+10.6%
Contains
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Selenium
+119.1%
Contains
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Calcium
+200%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+13.4%
Contains
less
Sodium
-29.3%
Contains
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Zinc
+130.9%
Contains
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Copper
+21.1%
Contains
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Manganese
+561.5%
Equal in Iron - 0.47
Equal in Potassium - 406
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.
:
Contains
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Vitamin A
+47.3%
Contains
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Vitamin B2
+59.7%
Contains
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Vitamin B3
+163.2%
Contains
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Vitamin B5
+47.3%
Contains
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Vitamin B6
+139%
Contains
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Vitamin B12
+365.6%
Contains
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Folate
+142.9%
Equal in Vitamin B1 - 0.171
Contains
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Vitamin A
+47.3%
Contains
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Vitamin B2
+59.7%
Contains
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Vitamin B3
+163.2%
Contains
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Vitamin B5
+47.3%
Contains
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Vitamin B6
+139%
Contains
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Vitamin B12
+365.6%
Contains
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Folate
+142.9%
Equal in Vitamin B1 - 0.171
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+34.8%
Contains
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Other
+372.6%
Equal in Protein - 24.47
Equal in Water - 65.09
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Protein:
24.47 g
Fats:
7.51 g
Carbs:
0 g
Water:
65.09 g
Other:
2.93 g
Contains
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Fats
+34.8%
Contains
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Other
+372.6%
Equal in Protein - 24.47
Equal in Water - 65.09
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-16.6%
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Monounsaturated Fat
+37.3%
Contains
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Polyunsaturated fat
+107.6%
Saturated Fat:
0.969 g
Monounsaturated Fat:
1.864 g
Polyunsaturated fat:
1.327 g
Saturated Fat:
1.162 g
Monounsaturated Fat:
2.559 g
Polyunsaturated fat:
2.755 g
Contains
less
Saturated Fat
-16.6%
Contains
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Monounsaturated Fat
+37.3%
Contains
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 26.48g | 24.47g |
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| Fats | 5.57g | 7.51g |
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| Calories | 156kcal | 172kcal |
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| Calcium | 11mg | 33mg |
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| Iron | 0.52mg | 0.47mg |
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| Magnesium | 36mg | 42mg |
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| Phosphorus | 305mg | 346mg |
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| Potassium | 436mg | 406mg |
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| Sodium | 92mg | 65mg |
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| Zinc | 0.55mg | 1.27mg |
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| Copper | 0.076mg | 0.092mg |
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| Manganese | 0.013mg | 0.086mg |
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| Selenium | 35.5µg | 16.2µg |
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| Vitamin A | 193IU | 131IU |
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| Vitamin A RAE | 58µg | 39µg |
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| Vitamin E | 0.99mg |
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| Vitamin D | 670IU |
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| Vitamin D | 16.7µg |
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| Vitamin B1 | 0.157mg | 0.171mg |
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| Vitamin B2 | 0.246mg | 0.154mg |
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| Vitamin B3 | 10.123mg | 3.846mg |
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| Vitamin B5 | 1.274mg | 0.865mg |
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| Vitamin B6 | 0.827mg | 0.346mg |
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| Folate | 7µg | 17µg |
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| Vitamin B12 | 4.47µg | 0.96µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.335mg | 0.274mg |
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| Threonine | 1.247mg | 1.073mg |
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| Isoleucine | 1.274mg | 1.128mg |
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| Leucine | 2.185mg | 1.989mg |
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| Lysine | 2.574mg | 2.248mg |
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| Methionine | 0.858mg | 0.724mg |
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| Phenylalanine | 1.086mg | 0.955mg |
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| Valine | 1.461mg | 1.261mg |
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| Histidine | 0.711mg | 0.721mg |
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| Cholesterol | 61mg | 77mg |
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| Trans Fat | 0.023g |
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| Saturated Fat | 0.969g | 1.162g |
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| Omega-3 - DHA | 0.56g | 1.206g |
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| Omega-3 - EPA | 0.299g | 0.406g |
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| Omega-3 - DPA | 0.093g | 0.209g |
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| Monounsaturated Fat | 1.864g | 2.559g |
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| Polyunsaturated fat | 1.327g | 2.755g |
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| Omega-6 - Eicosadienoic acid | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
137%
35%
Minerals Daily Need Coverage Score
47%
41%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 27mg)
Which food is cheaper?
Whitefish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Sockeye salmon is lower in Saturated Fat (difference - 0.193g)
Which food is richer in vitamins?
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.