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White chocolate vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between white chocolate and sockeye salmon

  • White chocolate has more calcium; however, sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, and choline.
  • Sockeye salmon covers your daily need for vitamin B12, 163% more than white chocolate.
  • White chocolate has 20 times more saturated fat than sockeye salmon. While white chocolate has 19.412g of saturated fat, sockeye salmon has only 0.969g.
  • The glycemic index of white chocolate is higher.

These are the specific foods used in this comparison Candies, white chocolate and Fish, salmon, sockeye, cooked, dry heat.

Infographic

White chocolate vs Sockeye salmon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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%
Contains more CalciumCalcium +1709.1%
Contains more ZincZinc +34.5%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +116.7%
Contains more CopperCopper +26.7%
Contains more PhosphorusPhosphorus +73.3%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +688.9%
~equal in Sodium ~92mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin KVitamin K +9000%
Contains more Vitamin AVitamin A +544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +149.2%
Contains more Vitamin B3Vitamin B3 +1258.8%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +1376.8%
Contains more Vitamin B12Vitamin B12 +698.2%
Contains more CholineCholine +281.7%
~equal in Vitamin E ~0.99mg
~equal in Folate ~7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +476.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +141.9%
Contains more ProteinProtein +351.1%
Contains more WaterWater +5079.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +388%
Contains less Sat. FatSaturated fat -95%
Contains more Poly. FatPolyunsaturated fat +31%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White chocolate Sockeye salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient White chocolate Sockeye salmon DV% diff.
Vitamin B12 0.56µg 4.47µg 163%
Saturated fat 19.412g 0.969g 84%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Vitamin B3 0.745mg 10.123mg 59%
Vitamin B6 0.056mg 0.827mg 59%
Selenium 4.5µg 35.5µg 56%
Fats 32.09g 5.57g 41%
Protein 5.87g 26.48g 41%
Carbs 59.24g 0g 20%
Calories 539kcal 156kcal 19%
Calcium 199mg 11mg 19%
Phosphorus 176mg 305mg 18%
Monounsaturated fat 9.097g 1.864g 18%
Choline 29.5mg 112.6mg 15%
Vitamin B5 0.608mg 1.274mg 13%
Cholesterol 21mg 61mg 13%
Vitamin B1 0.063mg 0.157mg 8%
Vitamin K 9.1µg 0.1µg 8%
Magnesium 12mg 36mg 6%
Vitamin A 9µg 58µg 5%
Potassium 286mg 436mg 4%
Iron 0.24mg 0.52mg 4%
Vitamin B2 0.282mg 0.246mg 3%
Zinc 0.74mg 0.55mg 2%
Copper 0.06mg 0.076mg 2%
Polyunsaturated fat 1.013g 1.327g 2%
Fiber 0.2g 0g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 0g N/A
Sugar 59g 0g N/A
Sodium 90mg 92mg 0%
Vitamin E 0.96mg 0.99mg 0%
Manganese 0.008mg 0.013mg 0%
Folate 7µg 7µg 0%
Trans fat 0g 0.023g 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 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g 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
White chocolate Sockeye 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
22%
White chocolate
113%
Sockeye salmon
Minerals Daily Need Coverage Score
26%
White chocolate
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 2mg)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $10.5)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 18.443g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 41)
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.