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  6. Yolk vs. Sockeye salmon

Yolk vs. Sockeye salmon — In-Depth Nutrition Comparison

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Differences between yolk and sockeye salmon

  • Yolk has more choline, selenium, folate, and vitamin B5, while sockeye salmon has more vitamin B12, vitamin D, vitamin B3, and vitamin B6.
  • Yolk's daily need coverage for cholesterol is 341% higher.
  • Sockeye salmon contains 21 times less folate than yolk. Yolk contains 146µg of folate, while sockeye salmon contains 7µg.
  • The amount of cholesterol in sockeye salmon is lower.

The food types used in this comparison are Egg, yolk, raw, fresh and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Yolk 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.
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +1072.7%
Contains more IronIron +425%
Contains more ZincZinc +318.2%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +323.1%
Contains more SeleniumSelenium +57.7%
Contains more MagnesiumMagnesium +620%
Contains more PotassiumPotassium +300%
~equal in Copper ~0.076mg

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.
Yolk
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 AVitamin A +556.9%
Contains more Vitamin EVitamin E +160.6%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B2Vitamin B2 +114.6%
Contains more Vitamin B5Vitamin B5 +134.7%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1985.7%
Contains more CholineCholine +628.4%
Contains more Vitamin DVitamin D +209.3%
Contains more Vitamin B3Vitamin B3 +42079.2%
Contains more Vitamin B6Vitamin B6 +136.3%
Contains more Vitamin B12Vitamin B12 +129.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +376.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +174.2%
Contains more ProteinProtein +67%
Contains more WaterWater +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +529.7%
Contains more Poly. FatPolyunsaturated fat +216.8%
Contains less Sat. FatSaturated fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Sockeye salmon DV% diff.
Cholesterol 1085mg 61mg 341%
Choline 820.2mg 112.6mg 129%
Vitamin B12 1.95µg 4.47µg 105%
Vitamin B3 0.024mg 10.123mg 63%
Vitamin D 5.4µg 16.7µg 57%
Vitamin D 218IU 670IU 57%
Saturated fat 9.551g 0.969g 39%
Selenium 56µg 35.5µg 37%
Vitamin B6 0.35mg 0.827mg 37%
Vitamin A 381µg 58µg 36%
Folate 146µg 7µg 35%
Vitamin B5 2.99mg 1.274mg 34%
Fats 26.54g 5.57g 32%
Iron 2.73mg 0.52mg 28%
Monounsaturated fat 11.738g 1.864g 25%
Vitamin B2 0.528mg 0.246mg 22%
Protein 15.86g 26.48g 21%
Polyunsaturated fat 4.204g 1.327g 19%
Zinc 2.3mg 0.55mg 16%
Phosphorus 390mg 305mg 12%
Calcium 129mg 11mg 12%
Vitamin E 2.58mg 0.99mg 11%
Potassium 109mg 436mg 10%
Calories 322kcal 156kcal 8%
Magnesium 5mg 36mg 7%
Vitamin B1 0.176mg 0.157mg 2%
Manganese 0.055mg 0.013mg 2%
Sodium 48mg 92mg 2%
Vitamin K 0.7µg 0.1µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g 0g N/A
Copper 0.077mg 0.076mg 0%
Trans fat 0.023g N/A
Tryptophan 0.177mg 0.335mg 0%
Threonine 0.687mg 1.247mg 0%
Isoleucine 0.866mg 1.274mg 0%
Leucine 1.399mg 2.185mg 0%
Lysine 1.217mg 2.574mg 0%
Methionine 0.378mg 0.858mg 0%
Phenylalanine 0.681mg 1.086mg 0%
Valine 0.949mg 1.461mg 0%
Histidine 0.416mg 0.711mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g 0.299g N/A
Omega-3 - DHA 0.114g 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
Yolk Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
114%
Yolk
113%
Sockeye salmon
Minerals Daily Need Coverage Score
73%
Yolk
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 44mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $12)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 1024mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 8.582g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.