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  6. Yogurt vs. Sockeye salmon

Yogurt vs. Sockeye salmon — In-Depth Nutrition Comparison

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Important differences between yogurt and sockeye salmon

  • Yogurt has less vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B5, choline, and vitamin B1.
  • Sockeye salmon's daily need coverage for vitamin B12 is 155% more.
  • Yogurt is lower in cholesterol.
  • Yogurt has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Yogurt vs Sockeye 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.
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +900%
Contains less SodiumSodium -60.9%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +209.2%
Contains more IronIron +642.9%
Contains more CopperCopper +347.1%
Contains more PhosphorusPhosphorus +125.9%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +266%
~equal in Zinc ~0.55mg

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.
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +13%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +582.6%
Contains more Vitamin B3Vitamin B3 +4766.8%
Contains more Vitamin B5Vitamin B5 +284.9%
Contains more Vitamin B6Vitamin B6 +1212.7%
Contains more Vitamin B12Vitamin B12 +496%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +645.7%
~equal in Vitamin C ~0mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Yogurt Sockeye salmon DV% diff.
Vitamin B12 0.75µg 4.47µg 155%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Vitamin B3 0.208mg 10.123mg 62%
Vitamin B6 0.063mg 0.827mg 59%
Selenium 9.7µg 35.5µg 47%
Protein 10.19g 26.48g 33%
Phosphorus 135mg 305mg 24%
Vitamin B5 0.331mg 1.274mg 19%
Cholesterol 5mg 61mg 19%
Choline 15.1mg 112.6mg 18%
Vitamin B1 0.023mg 0.157mg 11%
Calcium 110mg 11mg 10%
Potassium 141mg 436mg 9%
Polyunsaturated fat 0.012g 1.327g 9%
Fats 0.39g 5.57g 8%
Copper 0.017mg 0.076mg 7%
Vitamin E 0.01mg 0.99mg 7%
Iron 0.07mg 0.52mg 6%
Magnesium 11mg 36mg 6%
Vitamin A 1µg 58µg 6%
Monounsaturated fat 0.053g 1.864g 5%
Calories 59kcal 156kcal 5%
Saturated fat 0.117g 0.969g 4%
Vitamin B2 0.278mg 0.246mg 2%
Sodium 36mg 92mg 2%
Carbs 3.6g 0g 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g 0g N/A
Zinc 0.52mg 0.55mg 0%
Manganese 0.009mg 0.013mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 7µg 7µg 0%
Trans fat 0.006g 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 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 CarbsCarbs +∞%
Contains more WaterWater +26.4%
Contains more OtherOther +16.1%
Contains more ProteinProtein +159.9%
Contains more FatsFats +1328.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +3417%
Contains more Poly. FatPolyunsaturated fat +10958.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.