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  6. Sockeye salmon vs. Yolk

Sockeye salmon vs. Yolk — In-Depth Nutrition Comparison

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Differences between sockeye salmon and yolk

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B3, and vitamin B6, while yolk has more choline, selenium, folate, and vitamin B5.
  • Yolk's daily need coverage for cholesterol is 341% higher.
  • Yolk contains 422 times less vitamin B3 than sockeye salmon. Sockeye salmon contains 10.123mg of vitamin B3, while yolk contains 0.024mg.
  • The amount of saturated fat in sockeye salmon is lower.

The food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Egg, yolk, raw, fresh.

Infographic

Sockeye salmon vs Yolk 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%
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +620%
Contains more PotassiumPotassium +300%
Contains more CalciumCalcium +1072.7%
Contains more IronIron +425%
Contains more ZincZinc +318.2%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +323.1%
Contains more SeleniumSelenium +57.7%
~equal in Copper ~0.077mg

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%
Yolk
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin DVitamin D +209.3%
Contains more Vitamin B3Vitamin B3 +42079.2%
Contains more Vitamin B6Vitamin B6 +136.3%
Contains more Vitamin B12Vitamin B12 +129.2%
Contains more Vitamin AVitamin A +556.9%
Contains more Vitamin EVitamin E +160.6%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B2Vitamin B2 +114.6%
Contains more Vitamin B5Vitamin B5 +134.7%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1985.7%
Contains more CholineCholine +628.4%
~equal in Vitamin C ~0mg

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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +67%
Contains more WaterWater +28.7%
Contains more FatsFats +376.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +174.2%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +529.7%
Contains more Poly. FatPolyunsaturated fat +216.8%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Yolk DV% diff.
Cholesterol 61mg 1085mg 341%
Choline 112.6mg 820.2mg 129%
Vitamin B12 4.47µg 1.95µg 105%
Vitamin B3 10.123mg 0.024mg 63%
Vitamin D 16.7µg 5.4µg 57%
Vitamin D 670IU 218IU 57%
Saturated fat 0.969g 9.551g 39%
Selenium 35.5µg 56µg 37%
Vitamin B6 0.827mg 0.35mg 37%
Vitamin A 58µg 381µg 36%
Folate 7µg 146µg 35%
Vitamin B5 1.274mg 2.99mg 34%
Fats 5.57g 26.54g 32%
Iron 0.52mg 2.73mg 28%
Monounsaturated fat 1.864g 11.738g 25%
Vitamin B2 0.246mg 0.528mg 22%
Protein 26.48g 15.86g 21%
Polyunsaturated fat 1.327g 4.204g 19%
Zinc 0.55mg 2.3mg 16%
Phosphorus 305mg 390mg 12%
Calcium 11mg 129mg 12%
Vitamin E 0.99mg 2.58mg 11%
Potassium 436mg 109mg 10%
Calories 156kcal 322kcal 8%
Magnesium 36mg 5mg 7%
Vitamin B1 0.157mg 0.176mg 2%
Manganese 0.013mg 0.055mg 2%
Sodium 92mg 48mg 2%
Vitamin K 0.1µg 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 0.56g N/A
Copper 0.076mg 0.077mg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.177mg 0%
Threonine 1.247mg 0.687mg 0%
Isoleucine 1.274mg 0.866mg 0%
Leucine 2.185mg 1.399mg 0%
Lysine 2.574mg 1.217mg 0%
Methionine 0.858mg 0.378mg 0%
Phenylalanine 1.086mg 0.681mg 0%
Valine 1.461mg 0.949mg 0%
Histidine 0.711mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.299g 0.011g N/A
Omega-3 - DHA 0.56g 0.114g 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 Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
114%
Yolk
Minerals Daily Need Coverage Score
47%
Sockeye salmon
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 44mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $12)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 1024mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 8.582g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.