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Salmon vs Pacific saury - In-Depth Nutrition Comparison

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How are Salmon and Pacific saury different?

  • Salmon is richer in Vitamin B6, Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Copper, Vitamin B5, Vitamin B1, and Potassium, while Pacific saury is higher in Manganese.
  • Salmon covers your daily need of Vitamin B6 54% more than Pacific saury.
  • Salmon contains 6 times more Vitamin B2 than Pacific saury. Salmon contains 0.38mg of Vitamin B2, while Pacific saury contains 0.063mg.

Fish, salmon, Atlantic, wild, raw and Fish, pike, northern, raw types were used in this article.

Infographic

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
Salmon
Salmon
3
:
5
Pacific saury
Pacific saury
Contains more Iron +45.5%
Contains more Potassium +89.2%
Contains more Copper +390.2%
Contains more Calcium +375%
Contains less Sodium -11.4%
Equal in Magnesium - 31
Equal in Phosphorus - 220
Equal in Zinc - 0.67
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Iron +45.5%
Contains more Potassium +89.2%
Contains more Copper +390.2%
Contains more Calcium +375%
Contains less Sodium -11.4%
Equal in Magnesium - 31
Equal in Phosphorus - 220
Equal in Zinc - 0.67

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
Salmon
Salmon
7
:
5
Pacific saury
Pacific saury
Contains more Vitamin B1 +289.7%
Contains more Vitamin B2 +503.2%
Contains more Vitamin B3 +241.7%
Contains more Vitamin B5 +121.9%
Contains more Vitamin B6 +599.1%
Contains more Folate +66.7%
Contains more Vitamin B12 +59%
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 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 B1 +289.7%
Contains more Vitamin B2 +503.2%
Contains more Vitamin B3 +241.7%
Contains more Vitamin B5 +121.9%
Contains more Vitamin B6 +599.1%
Contains more Folate +66.7%
Contains more Vitamin B12 +59%
Contains more Vitamin A +75%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
1
Pacific saury
Pacific saury
Contains more Fats +818.8%
Contains more Other +370.8%
Contains more Water +15.2%
Equal in Protein - 19.26
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Pacific saury
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +818.8%
Contains more Other +370.8%
Contains more Water +15.2%
Equal in Protein - 19.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +1239.5%
Contains more Polyunsaturated fat +1156.9%
Contains less Saturated Fat -88%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Pacific saury
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +1239.5%
Contains more Polyunsaturated fat +1156.9%
Contains less Saturated Fat -88%

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.
Salmon Pacific saury
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Pacific saury Opinion
Protein 19.84g 19.26g Salmon
Fats 6.34g 0.69g Salmon
Calories 142kcal 88kcal Salmon
Calcium 12mg 57mg Pacific saury
Iron 0.8mg 0.55mg Salmon
Magnesium 29mg 31mg Pacific saury
Phosphorus 200mg 220mg Pacific saury
Potassium 490mg 259mg Salmon
Sodium 44mg 39mg Pacific saury
Zinc 0.64mg 0.67mg Pacific saury
Copper 0.25mg 0.051mg Salmon
Vitamin A 40IU 70IU Pacific saury
Vitamin A RAE 12µg 21µg Pacific saury
Vitamin E 0.2mg Pacific saury
Vitamin D 99IU Pacific saury
Vitamin D 2.5µg Pacific saury
Vitamin C 0mg 3.8mg Pacific saury
Vitamin B1 0.226mg 0.058mg Salmon
Vitamin B2 0.38mg 0.063mg Salmon
Vitamin B3 7.86mg 2.3mg Salmon
Vitamin B5 1.664mg 0.75mg Salmon
Vitamin B6 0.818mg 0.117mg Salmon
Folate 25µg 15µg Salmon
Vitamin B12 3.18µg 2µg Salmon
Vitamin K 0.1µg Pacific saury
Tryptophan 0.222mg 0.216mg Salmon
Threonine 0.87mg 0.844mg Salmon
Isoleucine 0.914mg 0.887mg Salmon
Leucine 1.613mg 1.565mg Salmon
Lysine 1.822mg 1.768mg Salmon
Methionine 0.587mg 0.57mg Salmon
Phenylalanine 0.775mg 0.752mg Salmon
Valine 1.022mg 0.992mg Salmon
Histidine 0.584mg 0.567mg Salmon
Cholesterol 55mg 39mg Pacific saury
Saturated Fat 0.981g 0.118g Pacific saury
Omega-3 - DHA 1.115g 0.074g Salmon
Omega-3 - EPA 0.321g 0.033g Salmon
Omega-3 - DPA 0.287g 0.014g Salmon
Monounsaturated Fat 2.103g 0.157g Salmon
Polyunsaturated fat 2.539g 0.202g Salmon

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
42%
Pacific saury
Minerals Daily Need Coverage Score
36%
Salmon
27%
Pacific saury

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.863g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $13)
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.
Which food is richer in vitamins?
?
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

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. Salmon - 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/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.