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Cereal vs. Sockeye salmon — In-Depth Nutrition Comparison

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The main differences between cereal and sockeye salmon

  • Cereal is richer in vitamin B1, iron, vitamin B6, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese, yet sockeye salmon is richer in selenium.
  • Daily need coverage for vitamin B1 for cereal is 511% higher.
  • Sockeye salmon has a lower glycemic index than cereal.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cereal 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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more IronIron +6450%
Contains more CopperCopper +80.3%
Contains more ZincZinc +1281.8%
Contains more ManganeseManganese +5976.9%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +315.2%
Contains more PhosphorusPhosphorus +296.1%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +463.5%
~equal in Calcium ~11mg

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.
Cereal
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1303.4%
Contains more Vitamin B1Vitamin B1 +3905.1%
Contains more Vitamin B2Vitamin B2 +1473.2%
Contains more Vitamin B3Vitamin B3 +192.6%
Contains more Vitamin B6Vitamin B6 +623.8%
Contains more Vitamin EVitamin E +1137.5%
Contains more Vitamin B5Vitamin B5 +463.7%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +∞%
Contains more OtherOther +259.7%
Contains more ProteinProtein +337%
Contains more FatsFats +415.7%
Contains more WaterWater +1681.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +813.7%
Contains more Poly. FatPolyunsaturated fat +274.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Sockeye salmon DV% diff.
Vitamin B1 6.288mg 0.157mg 511%
Iron 34.06mg 0.52mg 419%
Vitamin B6 5.986mg 0.827mg 397%
Vitamin B2 3.87mg 0.246mg 279%
Vitamin B12 4.47µg 186%
Vitamin B3 29.62mg 10.123mg 122%
Vitamin A 814µg 58µg 84%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Zinc 7.6mg 0.55mg 64%
Selenium 6.3µg 35.5µg 53%
Vitamin C 38.5mg 0mg 43%
Protein 6.06g 26.48g 41%
Manganese 0.79mg 0.013mg 34%
Phosphorus 77mg 305mg 33%
Sodium 795mg 92mg 31%
Carbs 86.85g 0g 29%
Vitamin B5 0.226mg 1.274mg 21%
Cholesterol 61mg 20%
Choline 112.6mg 20%
Calories 378kcal 156kcal 11%
Potassium 105mg 436mg 10%
Copper 0.137mg 0.076mg 7%
Fats 1.08g 5.57g 7%
Vitamin E 0.08mg 0.99mg 6%
Polyunsaturated fat 0.354g 1.327g 6%
Fiber 1.4g 0g 6%
Monounsaturated fat 0.204g 1.864g 4%
Magnesium 19mg 36mg 4%
Saturated fat 0.26g 0.969g 3%
Folate 7µg 2%
Net carbs 85.45g 0g N/A
Calcium 10mg 11mg 0%
Sugar 10.35g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.066mg 0.335mg 0%
Threonine 0.241mg 1.247mg 0%
Isoleucine 0.26mg 1.274mg 0%
Leucine 0.767mg 2.185mg 0%
Lysine 0.113mg 2.574mg 0%
Methionine 0.13mg 0.858mg 0%
Phenylalanine 0.365mg 1.086mg 0%
Valine 0.344mg 1.461mg 0%
Histidine 0.162mg 0.711mg 0%
Fructose 0.26g 0g 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
371%
Cereal
113%
Sockeye salmon
Minerals Daily Need Coverage Score
183%
Cereal
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 703mg)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.709g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $13)
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.
Which food is richer in vitamins?
?
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. 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.