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  6. Sockeye salmon vs. Yogurt

Sockeye salmon vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and yogurt

  • Yogurt has less vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B5, choline, and vitamin B1.
  • Sockeye salmon's daily need coverage for vitamin B12 is 155% more.
  • Yogurt is lower in cholesterol.
  • Yogurt has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Yogurt, Greek, plain, nonfat.

Infographic

Sockeye salmon vs Yogurt 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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +209.2%
Contains more IronIron +642.9%
Contains more CopperCopper +347.1%
Contains more PhosphorusPhosphorus +125.9%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +266%
Contains more CalciumCalcium +900%
Contains less SodiumSodium -60.9%
~equal in Zinc ~0.52mg

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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +582.6%
Contains more Vitamin B3Vitamin B3 +4766.8%
Contains more Vitamin B5Vitamin B5 +284.9%
Contains more Vitamin B6Vitamin B6 +1212.7%
Contains more Vitamin B12Vitamin B12 +496%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +645.7%
Contains more Vitamin B2Vitamin B2 +13%
~equal in Vitamin C ~0mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Yogurt DV% diff.
Vitamin B12 4.47µg 0.75µg 155%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Vitamin B3 10.123mg 0.208mg 62%
Vitamin B6 0.827mg 0.063mg 59%
Selenium 35.5µg 9.7µg 47%
Protein 26.48g 10.19g 33%
Phosphorus 305mg 135mg 24%
Vitamin B5 1.274mg 0.331mg 19%
Cholesterol 61mg 5mg 19%
Choline 112.6mg 15.1mg 18%
Vitamin B1 0.157mg 0.023mg 11%
Calcium 11mg 110mg 10%
Potassium 436mg 141mg 9%
Polyunsaturated fat 1.327g 0.012g 9%
Fats 5.57g 0.39g 8%
Copper 0.076mg 0.017mg 7%
Vitamin E 0.99mg 0.01mg 7%
Iron 0.52mg 0.07mg 6%
Magnesium 36mg 11mg 6%
Vitamin A 58µg 1µg 6%
Monounsaturated fat 1.864g 0.053g 5%
Calories 156kcal 59kcal 5%
Saturated fat 0.969g 0.117g 4%
Vitamin B2 0.246mg 0.278mg 2%
Sodium 92mg 36mg 2%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Zinc 0.55mg 0.52mg 0%
Manganese 0.013mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 7µg 7µg 0%
Trans fat 0.023g 0.006g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +159.9%
Contains more FatsFats +1328.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.4%
Contains more OtherOther +16.1%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +3417%
Contains more Poly. FatPolyunsaturated fat +10958.3%
Contains less Sat. FatSaturated fat -87.9%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.