Salmon vs. Whitefish — In-Depth Nutrition Comparison
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Significant differences between salmon and whitefish
- Salmon has more vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B1, and vitamin B5; however, whitefish is richer in phosphorus and zinc.
- Salmon covers your daily vitamin B12 needs 77% more than whitefish.
- Whitefish has 3 times less selenium than salmon. Salmon has 41.4µg of selenium, while whitefish has 16.2µg.
- Whitefish contains less saturated fat.
Specific food types used in this comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.
Infographic
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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.
| Contains more SeleniumSelenium | +155.6% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +120% |
| Contains more IronIron | +38.2% |
| Contains more CopperCopper | +87.8% |
| Contains more ZincZinc | +195.3% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains more ManganeseManganese | +437.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +76.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +98.8% |
| Contains more Vitamin B3Vitamin B3 | +109.2% |
| Contains more Vitamin B5Vitamin B5 | +70.5% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more Vitamin B12Vitamin B12 | +191.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B2Vitamin B2 | +14.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.8µg | 0.96µg | 77% |
| Vitamin D* | 526 IU | 66% | |
| Vitamin D | 13.1µg | 66% | |
| Selenium | 41.4µg | 16.2µg | 46% |
| Vitamin B3 | 8.045mg | 3.846mg | 26% |
| Vitamin B6 | 0.647mg | 0.346mg | 23% |
| Choline | 90.5mg | 16% | |
| Vitamin B1 | 0.34mg | 0.171mg | 14% |
| Phosphorus | 252mg | 346mg | 13% |
| Vitamin B5 | 1.475mg | 0.865mg | 12% |
| Polyunsaturated fat | 4.553g | 2.755g | 12% |
| Zinc | 0.43mg | 1.27mg | 8% |
| Vitamin E | 1.14mg | 8% | |
| Fats | 12.35g | 7.51g | 7% |
| Saturated fat | 2.397g | 1.162g | 6% |
| Protein | 22.1g | 24.47g | 5% |
| Cholesterol | 63mg | 77mg | 5% |
| Copper | 0.049mg | 0.092mg | 5% |
| Vitamin C | 3.7mg | 0mg | 4% |
| Folate | 34µg | 17µg | 4% |
| Monounsaturated fat | 4.181g | 2.559g | 4% |
| Magnesium | 30mg | 42mg | 3% |
| Vitamin A | 69µg | 39µg | 3% |
| Manganese | 0.016mg | 0.086mg | 3% |
| Calories | 206kcal | 172kcal | 2% |
| Calcium | 15mg | 33mg | 2% |
| Iron | 0.34mg | 0.47mg | 2% |
| Potassium | 384mg | 406mg | 1% |
| Vitamin B2 | 0.135mg | 0.154mg | 1% |
| Protein per 100 calories | 11g | 14g | N/A |
| Calories per 10 g protein | 93kcal | 70kcal | N/A |
| Weight per 100 calories | 49g | 58g | N/A |
| Unsaturated / Saturated Fat ratio | 3.6 | 4.6 | N/A |
| Sodium | 61mg | 65mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.248mg | 0.274mg | 0% |
| Threonine | 0.969mg | 1.073mg | 0% |
| Isoleucine | 1.018mg | 1.128mg | 0% |
| Leucine | 1.796mg | 1.989mg | 0% |
| Lysine | 2.03mg | 2.248mg | 0% |
| Methionine | 0.654mg | 0.724mg | 0% |
| Phenylalanine | 0.863mg | 0.955mg | 0% |
| Valine | 1.139mg | 1.261mg | 0% |
| Histidine | 0.651mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.69g | 0.406g | N/A |
| Omega-3 - DHA | 1.457g | 1.206g | N/A |
| Omega-3 - DPA | 0.17g | 0.209g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +64.4% |
| Contains more ProteinProtein | +10.7% |
| Contains more OtherOther | +266.3% |
~equal in
Carbs
~0g
~equal in
Water
~65.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +63.4% |
| Contains more Poly. FatPolyunsaturated fat | +65.3% |
| Contains less Sat. FatSaturated fat | -51.5% |
