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Salmon vs. Pacific saury — In-Depth Nutrition Comparison

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Differences between Salmon and Pacific saury

  • Salmon has more Selenium, Vitamin B6, Vitamin B3, Vitamin B12, and Vitamin B5, while Pacific saury has more Manganese, Copper, Iron, and Calcium.
  • Salmon's daily need coverage for Selenium is 46% higher.
  • Pacific saury contains 5 times less Vitamin B6 than Salmon. Salmon contains 0.647mg of Vitamin B6, while Pacific saury contains 0.138mg.
  • The amount of Cholesterol in Salmon is lower.

The food types used in this comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Salmon vs Pacific saury 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.
Contains more Selenium +155.6%
Contains more Calcium +840%
Contains more Iron +391.2%
Contains more Magnesium +26.7%
Contains more Potassium +29.9%
Contains more Zinc +83.7%
Contains more Copper +365.3%
Contains more Manganese +6312.5%
Equal in Phosphorus - 269
Equal in Sodium - 65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Selenium +155.6%
Contains more Calcium +840%
Contains more Iron +391.2%
Contains more Magnesium +26.7%
Contains more Potassium +29.9%
Contains more Zinc +83.7%
Contains more Copper +365.3%
Contains more Manganese +6312.5%
Equal in Phosphorus - 269
Equal in Sodium - 65

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
11
:
Contains more Vitamin A +184%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +187.2%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +368.8%
Contains more Folate +100%
Contains more Vitamin B12 +21.2%
Contains more Vitamin B2 +44.4%
Equal in Vitamin B1 - 0.312
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +184%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +187.2%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +368.8%
Contains more Folate +100%
Contains more Vitamin B12 +21.2%
Contains more Vitamin B2 +44.4%
Equal in Vitamin B1 - 0.312

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +691.7%
Contains more Other +86%
Contains more Protein +11%
Contains more Water +13.5%
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +691.7%
Contains more Other +86%
Contains more Protein +11%
Contains more Water +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1009%
Contains more Polyunsaturated fat +694.6%
Contains less Saturated Fat -86.7%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +1009%
Contains more Polyunsaturated fat +694.6%
Contains less Saturated Fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Pacific saury Opinion
Protein 22.1g 24.54g Pacific saury
Fats 12.35g 1.56g Salmon
Calories 206kcal 119kcal Salmon
Calcium 15mg 141mg Pacific saury
Iron 0.34mg 1.67mg Pacific saury
Magnesium 30mg 38mg Pacific saury
Phosphorus 252mg 269mg Pacific saury
Potassium 384mg 499mg Pacific saury
Sodium 61mg 65mg Salmon
Zinc 0.43mg 0.79mg Pacific saury
Copper 0.049mg 0.228mg Pacific saury
Manganese 0.016mg 1.026mg Pacific saury
Selenium 41.4µg 16.2µg Salmon
Vitamin A 230IU 81IU Salmon
Vitamin A RAE 69µg 24µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.312mg Salmon
Vitamin B2 0.135mg 0.195mg Pacific saury
Vitamin B3 8.045mg 2.801mg Salmon
Vitamin B5 1.475mg 0.865mg Salmon
Vitamin B6 0.647mg 0.138mg Salmon
Folate 34µg 17µg Salmon
Vitamin B12 2.8µg 2.31µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.275mg Pacific saury
Threonine 0.969mg 1.076mg Pacific saury
Isoleucine 1.018mg 1.131mg Pacific saury
Leucine 1.796mg 1.994mg Pacific saury
Lysine 2.03mg 2.254mg Pacific saury
Methionine 0.654mg 0.726mg Pacific saury
Phenylalanine 0.863mg 0.958mg Pacific saury
Valine 1.139mg 1.264mg Pacific saury
Histidine 0.651mg 0.722mg Pacific saury
Cholesterol 63mg 110mg Salmon
Saturated Fat 2.397g 0.319g Pacific saury
Omega-3 - DHA 1.457g 0.288g Salmon
Omega-3 - EPA 0.69g 0.11g Salmon
Omega-3 - DPA 0.17g 0.049g Salmon
Monounsaturated Fat 4.181g 0.377g Salmon
Polyunsaturated fat 4.553g 0.573g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
110%
Salmon
47%
Pacific saury
Minerals Daily Need Coverage Score
44%
Salmon
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 47mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 2.078g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $13)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.