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Chinook salmon vs Pacific saury - In-Depth Nutrition Comparison

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Important differences between Chinook salmon and Pacific saury

  • Chinook salmon has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Magnesium, Phosphorus, and Vitamin A RAE, however Pacific saury is richer in Manganese.
  • Chinook salmon's daily need coverage for Selenium is 62% more.
  • Chinook salmon contains 27 times more Saturated Fat than Pacific saury. Chinook salmon contains 3.214g of Saturated Fat, while Pacific saury contains 0.118g.

The food varieties used in the comparison are Fish, salmon, chinook, cooked, dry heat and Fish, pike, northern, raw.

Infographic

Chinook 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chinook salmon
Chinook salmon
5
:
3
Pacific saury
Pacific saury
Contains more Iron +65.5%
Contains more Magnesium +293.5%
Contains more Phosphorus +68.6%
Contains more Potassium +95%
Contains more Calcium +103.6%
Contains less Sodium -35%
Contains more Zinc +19.6%
Equal in Copper - 0.051
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 35% 88% 159% 45% 8% 16% 18%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Iron +65.5%
Contains more Magnesium +293.5%
Contains more Phosphorus +68.6%
Contains more Potassium +95%
Contains more Calcium +103.6%
Contains less Sodium -35%
Contains more Zinc +19.6%
Equal in Copper - 0.051

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chinook salmon
Chinook salmon
8
:
4
Pacific saury
Pacific saury
Contains more Vitamin A +608.6%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +336.7%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +294.9%
Contains more Folate +133.3%
Contains more Vitamin B12 +43.5%
Contains more Vitamin B1 +31.8%
Equal in Vitamin C - 3.8
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +608.6%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +336.7%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +294.9%
Contains more Folate +133.3%
Contains more Vitamin B12 +43.5%
Contains more Vitamin B1 +31.8%
Equal in Vitamin C - 3.8

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinook salmon Pacific saury
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Pacific saury Opinion
Net carbs 0g 0g
Protein 25.72g 19.26g Chinook salmon
Fats 13.38g 0.69g Chinook salmon
Carbs 0g 0g
Calories 231kcal 88kcal Chinook salmon
Starch g g
Fructose g g
Sugar g 0g Chinook salmon
Fiber 0g 0g
Calcium 28mg 57mg Pacific saury
Iron 0.91mg 0.55mg Chinook salmon
Magnesium 122mg 31mg Chinook salmon
Phosphorus 371mg 220mg Chinook salmon
Potassium 505mg 259mg Chinook salmon
Sodium 60mg 39mg Pacific saury
Zinc 0.56mg 0.67mg Pacific saury
Copper 0.053mg 0.051mg Chinook salmon
Vitamin A 496IU 70IU Chinook salmon
Vitamin E mg 0.2mg Pacific saury
Vitamin D IU 99IU Pacific saury
Vitamin D µg 2.5µg Pacific saury
Vitamin C 4.1mg 3.8mg Chinook salmon
Vitamin B1 0.044mg 0.058mg Pacific saury
Vitamin B2 0.154mg 0.063mg Chinook salmon
Vitamin B3 10.045mg 2.3mg Chinook salmon
Vitamin B5 0.865mg 0.75mg Chinook salmon
Vitamin B6 0.462mg 0.117mg Chinook salmon
Folate 35µg 15µg Chinook salmon
Vitamin B12 2.87µg 2µg Chinook salmon
Vitamin K µg 0.1µg Pacific saury
Tryptophan 0.288mg 0.216mg Chinook salmon
Threonine 1.127mg 0.844mg Chinook salmon
Isoleucine 1.185mg 0.887mg Chinook salmon
Leucine 2.09mg 1.565mg Chinook salmon
Lysine 2.362mg 1.768mg Chinook salmon
Methionine 0.761mg 0.57mg Chinook salmon
Phenylalanine 1.004mg 0.752mg Chinook salmon
Valine 1.325mg 0.992mg Chinook salmon
Histidine 0.757mg 0.567mg Chinook salmon
Cholesterol 85mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 3.214g 0.118g Pacific saury
Monounsaturated Fat 5.742g 0.157g Chinook salmon
Polyunsaturated fat 2.662g 0.202g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
68
Chinook salmon
42
Pacific saury
Mineral Summary Score
47
Chinook salmon
27
Pacific saury

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
154%
Chinook salmon
116%
Pacific saury
Carbohydrates
0%
Chinook salmon
0%
Pacific saury
Fats
62%
Chinook salmon
3%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 3.096g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.