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Bluefish vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between Bluefish and Sockeye salmon

  • Bluefish is higher in Vitamin B12, Selenium, and Vitamin A RAE, yet Sockeye salmon is higher in Vitamin B6, Vitamin B3, Vitamin B2, Vitamin B1, and Vitamin B5.
  • Bluefish covers your daily Vitamin B12 needs 73% more than Sockeye salmon.
  • Bluefish contains 2 times more Vitamin A RAE than Sockeye salmon. While Bluefish contains 138µg of Vitamin A RAE, Sockeye salmon contains only 58µg.

Food varieties used in this article are Fish, bluefish, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Bluefish vs Sockeye 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.
Contains more Iron +19.2%
Contains more Magnesium +16.7%
Contains less Sodium -16.3%
Contains more Zinc +89.1%
Contains more Manganese +107.7%
Contains more Selenium +31.8%
Contains more Calcium +22.2%
Contains more Copper +11.8%
Equal in Phosphorus - 305
Equal in Potassium - 436
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 30% 125% 43% 11% 29% 23% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Iron +19.2%
Contains more Magnesium +16.7%
Contains less Sodium -16.3%
Contains more Zinc +89.1%
Contains more Manganese +107.7%
Contains more Selenium +31.8%
Contains more Calcium +22.2%
Contains more Copper +11.8%
Equal in Phosphorus - 305
Equal in Potassium - 436

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 A +137.8%
Contains more Vitamin B12 +39.1%
Contains more Vitamin B1 +134.3%
Contains more Vitamin B2 +153.6%
Contains more Vitamin B3 +39.7%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +78.2%
Contains more Folate +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 0% 17% 23% 136% 58% 108% 2% 778% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 62% 1%
Contains more Vitamin A +137.8%
Contains more Vitamin B12 +39.1%
Contains more Vitamin B1 +134.3%
Contains more Vitamin B2 +153.6%
Contains more Vitamin B3 +39.7%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +78.2%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +904.8%
Equal in Protein - 26.48
Equal in Fats - 5.57
Equal in Water - 67.33
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Other +904.8%
Equal in Protein - 26.48
Equal in Fats - 5.57
Equal in Water - 67.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23.2%
Contains less Saturated Fat -17.3%
Equal in Polyunsaturated fat - 1.327
24% 48% 28%
Saturated Fat: 1.172 g
Monounsaturated Fat: 2.297 g
Polyunsaturated fat: 1.358 g
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +23.2%
Contains less Saturated Fat -17.3%
Equal in Polyunsaturated fat - 1.327

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bluefish Sockeye salmon Opinion
Protein 25.69g 26.48g Sockeye salmon
Fats 5.44g 5.57g Sockeye salmon
Calories 159kcal 156kcal Bluefish
Calcium 9mg 11mg Sockeye salmon
Iron 0.62mg 0.52mg Bluefish
Magnesium 42mg 36mg Bluefish
Phosphorus 291mg 305mg Sockeye salmon
Potassium 477mg 436mg Bluefish
Sodium 77mg 92mg Bluefish
Zinc 1.04mg 0.55mg Bluefish
Copper 0.068mg 0.076mg Sockeye salmon
Manganese 0.027mg 0.013mg Bluefish
Selenium 46.8µg 35.5µg Bluefish
Vitamin A 459IU 193IU Bluefish
Vitamin A RAE 138µg 58µg Bluefish
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin B1 0.067mg 0.157mg Sockeye salmon
Vitamin B2 0.097mg 0.246mg Sockeye salmon
Vitamin B3 7.247mg 10.123mg Sockeye salmon
Vitamin B5 0.955mg 1.274mg Sockeye salmon
Vitamin B6 0.464mg 0.827mg Sockeye salmon
Folate 2µg 7µg Sockeye salmon
Vitamin B12 6.22µg 4.47µg Bluefish
Choline 112.6mg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.288mg 0.335mg Sockeye salmon
Threonine 1.126mg 1.247mg Sockeye salmon
Isoleucine 1.184mg 1.274mg Sockeye salmon
Leucine 2.088mg 2.185mg Sockeye salmon
Lysine 2.36mg 2.574mg Sockeye salmon
Methionine 0.76mg 0.858mg Sockeye salmon
Phenylalanine 1.003mg 1.086mg Sockeye salmon
Valine 1.324mg 1.461mg Sockeye salmon
Histidine 0.756mg 0.711mg Bluefish
Cholesterol 76mg 61mg Sockeye salmon
Trans Fat 0.023g Bluefish
Saturated Fat 1.172g 0.969g Sockeye salmon
Omega-3 - DHA 0.665g 0.56g Bluefish
Omega-3 - EPA 0.323g 0.299g Bluefish
Omega-3 - DPA 0.079g 0.093g Sockeye salmon
Monounsaturated Fat 2.297g 1.864g Bluefish
Polyunsaturated fat 1.358g 1.327g Bluefish
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bluefish Sockeye salmon
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
88%
Bluefish
132%
Sockeye salmon
Minerals Daily Need Coverage Score
54%
Bluefish
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.203g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Sugar?
Bluefish
Bluefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bluefish
Bluefish contains less Sodium (difference - 15mg)
Which food is cheaper?
Bluefish
Bluefish is cheaper (difference - $13)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.