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  6. Chinook salmon vs. Pacific saury

Chinook salmon vs. Pacific saury — In-Depth Nutrition Comparison

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The main differences between Chinook salmon and Pacific saury

  • Chinook salmon has more Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Magnesium, and Phosphorus, however, Pacific saury has more Manganese, Vitamin B1, and Copper.
  • Daily need coverage for Selenium from Chinook salmon is 56% higher.
  • Pacific saury has 10 times less Saturated Fat than Chinook salmon. Chinook salmon has 3.214g of Saturated Fat, while Pacific saury has 0.319g.

Food types used in this article are Fish, salmon, chinook, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinook salmon
Chinook salmon
5
:
5
Pacific saury
Pacific saury
Contains more Magnesium +221.1%
Contains more Phosphorus +37.9%
Contains more Selenium +188.9%
Contains more Calcium +403.6%
Contains more Iron +83.5%
Contains more Zinc +41.1%
Contains more Copper +330.2%
Contains more Manganese +5300%
Equal in Potassium - 499
Equal in Sodium - 65
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Magnesium +221.1%
Contains more Phosphorus +37.9%
Contains more Selenium +188.9%
Contains more Calcium +403.6%
Contains more Iron +83.5%
Contains more Zinc +41.1%
Contains more Copper +330.2%
Contains more Manganese +5300%
Equal in Potassium - 499
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.
Chinook salmon
Chinook salmon
6
:
2
Pacific saury
Pacific saury
Contains more Vitamin A +512.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B6 +234.8%
Contains more Folate +105.9%
Contains more Vitamin B12 +24.2%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +26.6%
Equal in Vitamin B5 - 0.865
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% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +512.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B6 +234.8%
Contains more Folate +105.9%
Contains more Vitamin B12 +24.2%
Contains more Vitamin B1 +609.1%
Contains more Vitamin B2 +26.6%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
2
Pacific saury
Pacific saury
Contains more Fats +757.7%
Contains more Water +12%
Equal in Protein - 24.54
Equal in Other - 0.43
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +757.7%
Contains more Water +12%
Equal in Protein - 24.54
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +1423.1%
Contains more Polyunsaturated fat +364.6%
Contains less Saturated Fat -90.1%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +1423.1%
Contains more Polyunsaturated fat +364.6%
Contains less Saturated Fat -90.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Pacific saury Opinion
Protein 25.72g 24.54g Chinook salmon
Fats 13.38g 1.56g Chinook salmon
Calories 231kcal 119kcal Chinook salmon
Calcium 28mg 141mg Pacific saury
Iron 0.91mg 1.67mg Pacific saury
Magnesium 122mg 38mg Chinook salmon
Phosphorus 371mg 269mg Chinook salmon
Potassium 505mg 499mg Chinook salmon
Sodium 60mg 65mg Chinook salmon
Zinc 0.56mg 0.79mg Pacific saury
Copper 0.053mg 0.228mg Pacific saury
Manganese 0.019mg 1.026mg Pacific saury
Selenium 46.8µg 16.2µg Chinook salmon
Vitamin A 496IU 81IU Chinook salmon
Vitamin A RAE 149µg 24µg Chinook salmon
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.312mg Pacific saury
Vitamin B2 0.154mg 0.195mg Pacific saury
Vitamin B3 10.045mg 2.801mg Chinook salmon
Vitamin B5 0.865mg 0.865mg
Vitamin B6 0.462mg 0.138mg Chinook salmon
Folate 35µg 17µg Chinook salmon
Vitamin B12 2.87µg 2.31µg Chinook salmon
Tryptophan 0.288mg 0.275mg Chinook salmon
Threonine 1.127mg 1.076mg Chinook salmon
Isoleucine 1.185mg 1.131mg Chinook salmon
Leucine 2.09mg 1.994mg Chinook salmon
Lysine 2.362mg 2.254mg Chinook salmon
Methionine 0.761mg 0.726mg Chinook salmon
Phenylalanine 1.004mg 0.958mg Chinook salmon
Valine 1.325mg 1.264mg Chinook salmon
Histidine 0.757mg 0.722mg Chinook salmon
Cholesterol 85mg 110mg Chinook salmon
Saturated Fat 3.214g 0.319g Pacific saury
Omega-3 - DHA 0.727g 0.288g Chinook salmon
Omega-3 - EPA 1.01g 0.11g Chinook salmon
Omega-3 - DPA 0.296g 0.049g Chinook salmon
Monounsaturated Fat 5.742g 0.377g Chinook salmon
Polyunsaturated fat 2.662g 0.573g 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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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
68%
Chinook salmon
47%
Pacific saury
Minerals Daily Need Coverage Score
63%
Chinook salmon
62%
Pacific saury

Comparison summary

Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 2.895g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $15)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 25mg)
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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/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.