Salmon vs. Lobster — In-Depth Nutrition Comparison

Compare

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.

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.

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

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.

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%
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 - ALA		0.05g	N/A
Omega-3 - DPA	0.17g	0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.006g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.006g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.033g	N/A