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  6. Whitefish vs. Salmon

Whitefish vs. Salmon — In-Depth Nutrition Comparison

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Significant differences between whitefish and salmon

  • Whitefish has more phosphorus and zinc; however, salmon is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B1, and vitamin B5.
  • Salmon covers your daily vitamin B12 needs 77% more than whitefish.
  • Salmon has 3 times less zinc than whitefish. Whitefish has 1.27mg of zinc, while salmon has 0.43mg.
  • Whitefish contains less saturated fat.

Specific food types used in this comparison are Fish, whitefish, mixed species, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Whitefish vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Salmon
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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%
Contains more SeleniumSelenium +155.6%
~equal in Potassium ~384mg
~equal in Sodium ~61mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Salmon
Salmon
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +76.9%
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 FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Whitefish Salmon DV% diff.
Vitamin B12 0.96µg 2.8µg 77%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Selenium 16.2µg 41.4µg 46%
Vitamin B3 3.846mg 8.045mg 26%
Vitamin B6 0.346mg 0.647mg 23%
Choline 90.5mg 16%
Vitamin B1 0.171mg 0.34mg 14%
Phosphorus 346mg 252mg 13%
Vitamin B5 0.865mg 1.475mg 12%
Polyunsaturated fat 2.755g 4.553g 12%
Zinc 1.27mg 0.43mg 8%
Vitamin E 1.14mg 8%
Fats 7.51g 12.35g 7%
Saturated fat 1.162g 2.397g 6%
Protein 24.47g 22.1g 5%
Cholesterol 77mg 63mg 5%
Copper 0.092mg 0.049mg 5%
Vitamin C 0mg 3.7mg 4%
Folate 17µg 34µg 4%
Monounsaturated fat 2.559g 4.181g 4%
Magnesium 42mg 30mg 3%
Vitamin A 39µg 69µg 3%
Manganese 0.086mg 0.016mg 3%
Calories 172kcal 206kcal 2%
Calcium 33mg 15mg 2%
Iron 0.47mg 0.34mg 2%
Potassium 406mg 384mg 1%
Vitamin B2 0.154mg 0.135mg 1%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 70kcal 93kcal N/A
Weight per 100 calories 58g 49g N/A
Unsaturated / Saturated Fat ratio 4.6 3.6 N/A
Sodium 65mg 61mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.274mg 0.248mg 0%
Threonine 1.073mg 0.969mg 0%
Isoleucine 1.128mg 1.018mg 0%
Leucine 1.989mg 1.796mg 0%
Lysine 2.248mg 2.03mg 0%
Methionine 0.724mg 0.654mg 0%
Phenylalanine 0.955mg 0.863mg 0%
Valine 1.261mg 1.139mg 0%
Histidine 0.721mg 0.651mg 0%
Omega-3 - EPA 0.406g 0.69g N/A
Omega-3 - DHA 1.206g 1.457g N/A
Omega-3 - DPA 0.209g 0.17g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Salmon
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more OtherOther +266.3%
Contains more FatsFats +64.4%
~equal in Protein ~22.1g
~equal in Carbs ~0g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +63.4%
Contains more Poly. FatPolyunsaturated fat +65.3%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.