Salmon vs. Lobster — In-Depth Nutrition Comparison

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A recap on the differences between salmon and lobster

Salmon is higher in vitamin D*, vitamin B12, vitamin B6, vitamin B3, and vitamin B1, yet lobster is higher in copper, selenium, and zinc.
Lobster covers your daily copper needs 167% more than salmon.
Salmon contains 526 times more vitamin D* than lobster. While salmon contains 526 IU of vitamin D*, lobster contains only 1 IU.
The amount of cholesterol in salmon is lower.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Crustaceans, lobster, northern, cooked, moist heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Salmon

Lobster

Contains more PotassiumPotassium	+67%
Contains more IronIron	+17.2%
Contains more PhosphorusPhosphorus	+36.2%
Contains less SodiumSodium	-87.4%

Contains more MagnesiumMagnesium	+43.3%
Contains more CalciumCalcium	+540%
Contains more CopperCopper	+3063.3%
Contains more ZincZinc	+841.9%
Contains more ManganeseManganese	+306.3%
Contains more SeleniumSelenium	+76.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Salmon

Lobster

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+6800%
Contains more Vitamin EVitamin E	+14%
Contains more Vitamin B1Vitamin B1	+1378.3%
Contains more Vitamin B2Vitamin B2	+694.1%
Contains more Vitamin B3Vitamin B3	+339.6%
Contains more Vitamin B6Vitamin B6	+443.7%
Contains more Vitamin B12Vitamin B12	+95.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+209.1%

Contains more Vitamin B5Vitamin B5

+13%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.049mg	1.55mg	167%
Vitamin D*	526 IU	1 IU	66%
Vitamin D	13.1µg	0µg	66%
Selenium	41.4µg	73.1µg	58%
Vitamin B12	2.8µg	1.43µg	57%
Vitamin B6	0.647mg	0.119mg	41%
Vitamin B3	8.045mg	1.83mg	39%
Zinc	0.43mg	4.05mg	33%
Cholesterol	63mg	146mg	28%
Polyunsaturated fat	4.553g	0.34g	28%
Vitamin B1	0.34mg	0.023mg	26%
Fats	12.35g	0.86g	18%
Sodium	61mg	486mg	18%
Phosphorus	252mg	185mg	10%
Saturated fat	2.397g	0.208g	10%
Monounsaturated fat	4.181g	0.253g	10%
Vitamin B2	0.135mg	0.017mg	9%
Calcium	15mg	96mg	8%
Vitamin A	69µg	1µg	8%
Calories	206kcal	89kcal	6%
Protein	22.1g	19g	6%
Folate	34µg	11µg	6%
Potassium	384mg	230mg	5%
Vitamin C	3.7mg	0mg	4%
Vitamin B5	1.475mg	1.667mg	4%
Magnesium	30mg	43mg	3%
Omega-3 (ALA)		0.05g	3%
Manganese	0.016mg	0.065mg	2%
Choline	90.5mg	80.9mg	2%
Iron	0.34mg	0.29mg	1%
Vitamin E	1.14mg	1mg	1%
Protein per 100 calories	11g	21g	N/A
Calories per 10 g protein	93kcal	47kcal	N/A
Weight per 100 calories	49g	112g	N/A
Unsaturated / Saturated Fat ratio	3.6	2.9	N/A
Vitamin K	0.1µg	0µg	0%
Trans fat		0.013g	N/A
Tryptophan	0.248mg	0.248mg	0%
Threonine	0.969mg	0.753mg	0%
Isoleucine	1.018mg	0.832mg	0%
Leucine	1.796mg	1.376mg	0%
Lysine	2.03mg	1.426mg	0%
Methionine	0.654mg	0.475mg	0%
Phenylalanine	0.863mg	0.782mg	0%
Valine	1.139mg	0.852mg	0%
Histidine	0.651mg	0.475mg	0%
Omega-3 (EPA)	0.69g	0.117g	N/A
Omega-3 (DHA)	1.457g	0.078g	N/A
Omega-3 (DPA)	0.17g	0.006g	N/A
Omega-3 (Eicosatrienoic acid)		0.006g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.006g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A
Omega-6 (Linoleic acid)		0.033g	0%