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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.

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
:
8
Sockeye salmon
Sockeye salmon
Contains more Calcium +900%
Contains less Sodium -60.9%
Contains more Iron +642.9%
Contains more Magnesium +227.3%
Contains more Phosphorus +125.9%
Contains more Potassium +209.2%
Contains more Copper +347.1%
Contains more Manganese +44.4%
Contains more Selenium +266%
Equal in Zinc - 0.55
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +900%
Contains less Sodium -60.9%
Contains more Iron +642.9%
Contains more Magnesium +227.3%
Contains more Phosphorus +125.9%
Contains more Potassium +209.2%
Contains more Copper +347.1%
Contains more Manganese +44.4%
Contains more Selenium +266%
Equal in Zinc - 0.55

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
:
9
Sockeye salmon
Sockeye salmon
Contains more Vitamin B2 +13%
Contains more Vitamin A +4725%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B3 +4766.8%
Contains more Vitamin B5 +284.9%
Contains more Vitamin B6 +1212.7%
Contains more Vitamin B12 +496%
Contains more Vitamin K +∞%
Equal in Folate - 7
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin B2 +13%
Contains more Vitamin A +4725%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B3 +4766.8%
Contains more Vitamin B5 +284.9%
Contains more Vitamin B6 +1212.7%
Contains more Vitamin B12 +496%
Contains more Vitamin K +∞%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Water +26.4%
Contains more Other +16.1%
Contains more Protein +159.9%
Contains more Fats +1328.2%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +26.4%
Contains more Other +16.1%
Contains more Protein +159.9%
Contains more Fats +1328.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +3417%
Contains more Polyunsaturated fat +10958.3%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +3417%
Contains more Polyunsaturated fat +10958.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Sockeye salmon
Lower in Sodium ok
Lower in Cholesterol 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 Yogurt Sockeye salmon Opinion
Net carbs 3.6g 0g Yogurt
Protein 10.19g 26.48g Sockeye salmon
Fats 0.39g 5.57g Sockeye salmon
Carbs 3.6g 0g Yogurt
Calories 59kcal 156kcal Sockeye salmon
Sugar 3.24g 0g Sockeye salmon
Calcium 110mg 11mg Yogurt
Iron 0.07mg 0.52mg Sockeye salmon
Magnesium 11mg 36mg Sockeye salmon
Phosphorus 135mg 305mg Sockeye salmon
Potassium 141mg 436mg Sockeye salmon
Sodium 36mg 92mg Yogurt
Zinc 0.52mg 0.55mg Sockeye salmon
Copper 0.017mg 0.076mg Sockeye salmon
Manganese 0.009mg 0.013mg Sockeye salmon
Selenium 9.7µg 35.5µg Sockeye salmon
Vitamin A 4IU 193IU Sockeye salmon
Vitamin A RAE 1µg 58µg Sockeye salmon
Vitamin E 0.01mg 0.99mg Sockeye salmon
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin B1 0.023mg 0.157mg Sockeye salmon
Vitamin B2 0.278mg 0.246mg Yogurt
Vitamin B3 0.208mg 10.123mg Sockeye salmon
Vitamin B5 0.331mg 1.274mg Sockeye salmon
Vitamin B6 0.063mg 0.827mg Sockeye salmon
Folate 7µg 7µg
Vitamin B12 0.75µg 4.47µg Sockeye salmon
Vitamin K 0µg 0.1µg Sockeye salmon
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 5mg 61mg Yogurt
Trans Fat 0.006g 0.023g Yogurt
Saturated Fat 0.117g 0.969g Yogurt
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.053g 1.864g Sockeye salmon
Polyunsaturated fat 0.012g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0g 0.019g Sockeye salmon
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Sockeye salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Yogurt
137%
Sockeye salmon
Minerals Daily Need Coverage Score
19%
Yogurt
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.852g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $10.4)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 19)
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. 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.