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  6. Whitefish vs. Sockeye salmon

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.

Infographic

Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 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%
~equal in Potassium ~436mg

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.157mg

All nutrients comparison - raw data values

Nutrient Whitefish Sockeye salmon 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 +37.3%
Contains more Poly. FatPolyunsaturated fat +107.6%
Contains less Sat. FatSaturated fat -16.6%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.