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Whey vs. Chinook salmon — In-Depth Nutrition Comparison

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The main differences between whey and chinook salmon

  • Whey contains less vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, iron, and potassium than chinook salmon.
  • Daily need coverage for vitamin B12 for chinook salmon is 108% higher.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index than chinook salmon.

Food types used in this article are Whey, sweet, fluid and Fish, salmon, chinook, cooked, dry heat.

Infographic

Whey vs Chinook salmon 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.
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +67.9%
Contains less SodiumSodium -10%
Contains more MagnesiumMagnesium +1425%
Contains more PotassiumPotassium +213.7%
Contains more IronIron +1416.7%
Contains more CopperCopper +1225%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +706.5%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +2363.2%

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.
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +13474.3%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more Vitamin B6Vitamin B6 +1390.3%
Contains more Vitamin B12Vitamin B12 +925%
Contains more FolateFolate +3400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42%
Contains more OtherOther +-111.3%
Contains more ProteinProtein +2925.9%
Contains more FatsFats +3616.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +5642%
Contains more Poly. FatPolyunsaturated fat +24100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Chinook salmon
Lower in Cholesterol ok
Lower in Sodium 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 Whey Chinook salmon DV% diff.
Vitamin B12 0.28µg 2.87µg 108%
Selenium 1.9µg 46.8µg 82%
Vitamin B3 0.074mg 10.045mg 62%
Protein 0.85g 25.72g 50%
Phosphorus 46mg 371mg 46%
Vitamin B6 0.031mg 0.462mg 33%
Cholesterol 2mg 85mg 28%
Magnesium 8mg 122mg 27%
Fats 0.36g 13.38g 20%
Polyunsaturated fat 0.011g 2.662g 18%
Vitamin A 3µg 149µg 16%
Monounsaturated fat 0.1g 5.742g 14%
Saturated fat 0.23g 3.214g 14%
Iron 0.06mg 0.91mg 11%
Vitamin B5 0.383mg 0.865mg 10%
Calories 27kcal 231kcal 10%
Potassium 161mg 505mg 10%
Folate 1µg 35µg 9%
Copper 0.004mg 0.053mg 5%
Vitamin C 0.1mg 4.1mg 4%
Zinc 0.13mg 0.56mg 4%
Choline 16mg 3%
Calcium 47mg 28mg 2%
Carbs 5.14g 0g 2%
Vitamin B1 0.036mg 0.044mg 1%
Manganese 0.001mg 0.019mg 1%
Net carbs 5.14g 0g N/A
Sugar 5.14g N/A
Sodium 54mg 60mg 0%
Vitamin B2 0.158mg 0.154mg 0%
Tryptophan 0.013mg 0.288mg 0%
Threonine 0.054mg 1.127mg 0%
Isoleucine 0.047mg 1.185mg 0%
Leucine 0.078mg 2.09mg 0%
Lysine 0.068mg 2.362mg 0%
Methionine 0.016mg 0.761mg 0%
Phenylalanine 0.027mg 1.004mg 0%
Valine 0.046mg 1.325mg 0%
Histidine 0.016mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Whey
65%
Chinook salmon
Minerals Daily Need Coverage Score
8%
Whey
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 2.984g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $11.4)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook 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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.