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  6. Salmon raw vs. Pacific saury

Salmon raw vs. Pacific saury — In-Depth Nutrition Comparison

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Significant differences between salmon raw and pacific saury

  • Salmon raw has more vitamin B6, selenium, vitamin B12, vitamin B3, vitamin B5, and vitamin B2; however, pacific saury is richer in manganese, calcium, and iron.
  • Salmon raw covers your daily vitamin B6 needs 52% more than pacific saury.
  • Pacific saury has 3 times less vitamin B3 than salmon raw. Salmon raw has 7.86mg of vitamin B3, while pacific saury has 2.801mg.
  • Salmon raw contains less cholesterol.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Fish, pike, walleye, cooked, dry heat.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains less SodiumSodium -32.3%
Contains more SeleniumSelenium +125.3%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +1075%
Contains more IronIron +108.8%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +34.5%
Contains more ManganeseManganese +6312.5%
~equal in Potassium ~499mg
~equal in Copper ~0.228mg

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +180.6%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +492.8%
Contains more Vitamin B12Vitamin B12 +37.7%
Contains more FolateFolate +47.1%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +38.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Pacific saury DV% diff.
Vitamin B6 0.818mg 0.138mg 52%
Manganese 0.016mg 1.026mg 44%
Selenium 36.5µg 16.2µg 37%
Vitamin B12 3.18µg 2.31µg 36%
Vitamin B3 7.86mg 2.801mg 32%
Cholesterol 55mg 110mg 18%
Vitamin B5 1.664mg 0.865mg 16%
Vitamin B2 0.38mg 0.195mg 14%
Calcium 12mg 141mg 13%
Polyunsaturated fat 2.539g 0.573g 13%
Iron 0.8mg 1.67mg 11%
Phosphorus 200mg 269mg 10%
Protein 19.84g 24.54g 9%
Vitamin B1 0.226mg 0.312mg 7%
Fats 6.34g 1.56g 7%
Monounsaturated fat 2.103g 0.377g 4%
Saturated fat 0.981g 0.319g 3%
Copper 0.25mg 0.228mg 2%
Folate 25µg 17µg 2%
Magnesium 29mg 38mg 2%
Calories 142kcal 119kcal 1%
Vitamin A 12µg 24µg 1%
Sodium 44mg 65mg 1%
Zinc 0.64mg 0.79mg 1%
Potassium 490mg 499mg 0%
Tryptophan 0.222mg 0.275mg 0%
Threonine 0.87mg 1.076mg 0%
Isoleucine 0.914mg 1.131mg 0%
Leucine 1.613mg 1.994mg 0%
Lysine 1.822mg 2.254mg 0%
Methionine 0.587mg 0.726mg 0%
Phenylalanine 0.775mg 0.958mg 0%
Valine 1.022mg 1.264mg 0%
Histidine 0.584mg 0.722mg 0%
Omega-3 - EPA 0.321g 0.11g N/A
Omega-3 - DHA 1.115g 0.288g N/A
Omega-3 - DPA 0.287g 0.049g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +306.4%
Contains more OtherOther +1137.2%
Contains more ProteinProtein +23.7%
~equal in Carbs ~0g
~equal in Water ~73.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated fat +457.8%
Contains more Poly. FatPolyunsaturated fat +343.1%
Contains less Sat. FatSaturated fat -67.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.