Whitefish vs. Sockeye salmon — In-Depth Nutrition Comparison
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How are whitefish and sockeye salmon different?
- Whitefish is higher in zinc and phosphorus; however, sockeye salmon is richer in vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, and vitamin B2.
- Daily need coverage for vitamin B12 for sockeye salmon is 146% higher.
- Whitefish contains 3 times more calcium than sockeye salmon. While whitefish contains 33mg of calcium, sockeye salmon contains only 11mg.
- Sockeye salmon has less cholesterol.
Fish, whitefish, mixed species, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +200% |
| Contains more CopperCopper | +21.1% |
| Contains more ZincZinc | +130.9% |
| Contains more PhosphorusPhosphorus | +13.4% |
| Contains less SodiumSodium | -29.3% |
| Contains more ManganeseManganese | +561.5% |
| Contains more IronIron | +10.6% |
| Contains more SeleniumSelenium | +119.1% |
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.
| Contains more FolateFolate | +142.9% |
| Contains more Vitamin AVitamin A | +48.7% |
| Contains more Vitamin B2Vitamin B2 | +59.7% |
| Contains more Vitamin B3Vitamin B3 | +163.2% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more Vitamin B6Vitamin B6 | +139% |
| Contains more Vitamin B12Vitamin B12 | +365.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.47 g
Fats:
7.51 g
Carbs:
0 g
Water:
65.09 g
Other:
2.93 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more FatsFats | +34.8% |
| Contains more OtherOther | +372.6% |
~equal in
Protein
~26.48g
~equal in
Carbs
~0g
~equal in
Water
~67.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.162 g
Monounsaturated fat:
Mono. Fat
2.559 g
Polyunsaturated fat:
Poly. Fat
2.755 g
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 | +37.3% |
| Contains more Poly. FatPolyunsaturated fat | +107.6% |
| Contains less Sat. FatSaturated fat | -16.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.96µg | 4.47µg | 146% |
| Vitamin D | 16.7µg | 84% | |
| Vitamin D | 670IU | 84% | |
| Vitamin B3 | 3.846mg | 10.123mg | 39% |
| Vitamin B6 | 0.346mg | 0.827mg | 37% |
| Selenium | 16.2µg | 35.5µg | 35% |
| Choline | 112.6mg | 20% | |
| Polyunsaturated fat | 2.755g | 1.327g | 10% |
| Vitamin B5 | 0.865mg | 1.274mg | 8% |
| Vitamin B2 | 0.154mg | 0.246mg | 7% |
| Vitamin E | 0.99mg | 7% | |
| Zinc | 1.27mg | 0.55mg | 7% |
| Phosphorus | 346mg | 305mg | 6% |
| Cholesterol | 77mg | 61mg | 5% |
| Protein | 24.47g | 26.48g | 4% |
| Manganese | 0.086mg | 0.013mg | 3% |
| Folate | 17µg | 7µg | 3% |
| Fats | 7.51g | 5.57g | 3% |
| Vitamin A | 39µg | 58µg | 2% |
| Copper | 0.092mg | 0.076mg | 2% |
| Monounsaturated fat | 2.559g | 1.864g | 2% |
| Calcium | 33mg | 11mg | 2% |
| Saturated fat | 1.162g | 0.969g | 1% |
| Calories | 172kcal | 156kcal | 1% |
| Vitamin B1 | 0.171mg | 0.157mg | 1% |
| Sodium | 65mg | 92mg | 1% |
| Iron | 0.47mg | 0.52mg | 1% |
| Potassium | 406mg | 436mg | 1% |
| Magnesium | 42mg | 36mg | 1% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.274mg | 0.335mg | 0% |
| Threonine | 1.073mg | 1.247mg | 0% |
| Isoleucine | 1.128mg | 1.274mg | 0% |
| Leucine | 1.989mg | 2.185mg | 0% |
| Lysine | 2.248mg | 2.574mg | 0% |
| Methionine | 0.724mg | 0.858mg | 0% |
| Phenylalanine | 0.955mg | 1.086mg | 0% |
| Valine | 1.261mg | 1.461mg | 0% |
| Histidine | 0.721mg | 0.711mg | 0% |
| Omega-3 - EPA | 0.406g | 0.299g | N/A |
| Omega-3 - DHA | 1.206g | 0.56g | N/A |
| Omega-3 - DPA | 0.209g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
33%
113%
Minerals Daily Need Coverage Score
41%
47%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 27mg)
Which food is cheaper?
Whitefish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 0.193g)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.