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  6. Cereal vs. Sockeye salmon

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
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.
Cereal
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
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 +∞%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
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
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%

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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. 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.