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  6. Olive oil vs. Sockeye salmon

Olive oil vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are Olive oil and Sockeye salmon different?

  • Olive oil is higher in Vitamin E , and Vitamin K, however, Sockeye salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, Phosphorus, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Sockeye salmon is 186% higher.
  • Olive oil contains 602 times more Vitamin K than Sockeye salmon. While Olive oil contains 60.2µg of Vitamin K, Sockeye salmon contains only 0.1µg.
  • Sockeye salmon has less Saturated Fat.

Oil, olive, salad or cooking and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Olive oil 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.
Olive oil
Olive oil
2
:
8
Sockeye salmon
Sockeye salmon
Contains less Sodium -97.8%
Contains more Calcium +1000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +43500%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Iron - 0.52
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains less Sodium -97.8%
Contains more Calcium +1000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +43500%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Iron - 0.52

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.
Olive oil
Olive oil
2
:
9
Sockeye salmon
Sockeye salmon
Contains more Vitamin E +1349.5%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin E +1349.5%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
3
Sockeye salmon
Sockeye salmon
Contains more Fats +1695.3%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +1695.3%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +3814.2%
Contains more Polyunsaturated fat +693%
Contains less Saturated Fat -93%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +3814.2%
Contains more Polyunsaturated fat +693%
Contains less Saturated Fat -93%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Sockeye salmon Opinion
Protein 0g 26.48g Sockeye salmon
Fats 100g 5.57g Olive oil
Calories 884kcal 156kcal Olive oil
Calcium 1mg 11mg Sockeye salmon
Iron 0.56mg 0.52mg Olive oil
Magnesium 0mg 36mg Sockeye salmon
Phosphorus 0mg 305mg Sockeye salmon
Potassium 1mg 436mg Sockeye salmon
Sodium 2mg 92mg Olive oil
Zinc 0mg 0.55mg Sockeye salmon
Copper 0mg 0.076mg Sockeye salmon
Manganese 0mg 0.013mg Sockeye salmon
Selenium 0µg 35.5µg Sockeye salmon
Vitamin A 0IU 193IU Sockeye salmon
Vitamin A RAE 0µg 58µg Sockeye salmon
Vitamin E 14.35mg 0.99mg Olive oil
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin B1 0mg 0.157mg Sockeye salmon
Vitamin B2 0mg 0.246mg Sockeye salmon
Vitamin B3 0mg 10.123mg Sockeye salmon
Vitamin B5 0mg 1.274mg Sockeye salmon
Vitamin B6 0mg 0.827mg Sockeye salmon
Folate 0µg 7µg Sockeye salmon
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 60.2µg 0.1µg Olive oil
Tryptophan 0mg 0.335mg Sockeye salmon
Threonine 0mg 1.247mg Sockeye salmon
Isoleucine 0mg 1.274mg Sockeye salmon
Leucine 0mg 2.185mg Sockeye salmon
Lysine 0mg 2.574mg Sockeye salmon
Methionine 0mg 0.858mg Sockeye salmon
Phenylalanine 0mg 1.086mg Sockeye salmon
Valine 0mg 1.461mg Sockeye salmon
Histidine 0mg 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Olive oil
Trans Fat 0.023g Olive oil
Saturated Fat 13.808g 0.969g Sockeye salmon
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 72.961g 1.864g Olive oil
Polyunsaturated fat 10.523g 1.327g Olive oil
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil 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
36%
Olive oil
137%
Sockeye salmon
Minerals Daily Need Coverage Score
2%
Olive oil
47%
Sockeye salmon

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 12.839g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 90mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 61mg)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $11.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.