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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.

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.
Sockeye salmon
Sockeye salmon
8
:
2
Yogurt
Yogurt
Contains more Iron +642.9%
Contains more Magnesium +227.3%
Contains more Phosphorus +125.9%
Contains more Potassium +209.2%
Contains more Copper +347.1%
Contains more Manganese +44.4%
Contains more Selenium +266%
Contains more Calcium +900%
Contains less Sodium -60.9%
Equal in Zinc - 0.52
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +642.9%
Contains more Magnesium +227.3%
Contains more Phosphorus +125.9%
Contains more Potassium +209.2%
Contains more Copper +347.1%
Contains more Manganese +44.4%
Contains more Selenium +266%
Contains more Calcium +900%
Contains less Sodium -60.9%
Equal in Zinc - 0.52

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.
Sockeye salmon
Sockeye salmon
9
:
1
Yogurt
Yogurt
Contains more Vitamin A +4725%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B3 +4766.8%
Contains more Vitamin B5 +284.9%
Contains more Vitamin B6 +1212.7%
Contains more Vitamin B12 +496%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +13%
Equal in Folate - 7
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +4725%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B3 +4766.8%
Contains more Vitamin B5 +284.9%
Contains more Vitamin B6 +1212.7%
Contains more Vitamin B12 +496%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +13%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
3
Yogurt
Yogurt
Contains more Protein +159.9%
Contains more Fats +1328.2%
Contains more Carbs +∞%
Contains more Water +26.4%
Contains more Other +16.1%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Yogurt
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 Protein +159.9%
Contains more Fats +1328.2%
Contains more Carbs +∞%
Contains more Water +26.4%
Contains more Other +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +3417%
Contains more Polyunsaturated fat +10958.3%
Contains less Saturated Fat -87.9%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +3417%
Contains more Polyunsaturated fat +10958.3%
Contains less Saturated Fat -87.9%

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 Yogurt
Lower in Sodium ok
Lower in Cholesterol 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 Yogurt Opinion
Net carbs 0g 3.6g Yogurt
Protein 26.48g 10.19g Sockeye salmon
Fats 5.57g 0.39g Sockeye salmon
Carbs 0g 3.6g Yogurt
Calories 156kcal 59kcal Sockeye salmon
Sugar 0g 3.24g Sockeye salmon
Calcium 11mg 110mg Yogurt
Iron 0.52mg 0.07mg Sockeye salmon
Magnesium 36mg 11mg Sockeye salmon
Phosphorus 305mg 135mg Sockeye salmon
Potassium 436mg 141mg Sockeye salmon
Sodium 92mg 36mg Yogurt
Zinc 0.55mg 0.52mg Sockeye salmon
Copper 0.076mg 0.017mg Sockeye salmon
Manganese 0.013mg 0.009mg Sockeye salmon
Selenium 35.5µg 9.7µg Sockeye salmon
Vitamin A 193IU 4IU Sockeye salmon
Vitamin A RAE 58µg 1µg Sockeye salmon
Vitamin E 0.99mg 0.01mg Sockeye salmon
Vitamin D 670IU 0IU Sockeye salmon
Vitamin D 16.7µg 0µg Sockeye salmon
Vitamin B1 0.157mg 0.023mg Sockeye salmon
Vitamin B2 0.246mg 0.278mg Yogurt
Vitamin B3 10.123mg 0.208mg Sockeye salmon
Vitamin B5 1.274mg 0.331mg Sockeye salmon
Vitamin B6 0.827mg 0.063mg Sockeye salmon
Folate 7µg 7µg
Vitamin B12 4.47µg 0.75µg Sockeye salmon
Vitamin K 0.1µg 0µg Sockeye salmon
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 61mg 5mg Yogurt
Trans Fat 0.023g 0.006g Yogurt
Saturated Fat 0.969g 0.117g Yogurt
Omega-3 - DHA 0.56g 0g Sockeye salmon
Omega-3 - EPA 0.299g 0g Sockeye salmon
Omega-3 - DPA 0.093g 0g Sockeye salmon
Monounsaturated Fat 1.864g 0.053g Sockeye salmon
Polyunsaturated fat 1.327g 0.012g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g 0g Sockeye salmon
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
137%
Sockeye salmon
17%
Yogurt
Minerals Daily Need Coverage Score
47%
Sockeye salmon
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.852g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $10.4)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 19)
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. 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.