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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.
Salmon raw
Salmon raw
3
:
7
Pacific saury
Pacific saury
Contains less Sodium -32.3%
Contains more Selenium +125.3%
Contains more Calcium +1075%
Contains more Iron +108.8%
Contains more Magnesium +31%
Contains more Phosphorus +34.5%
Contains more Zinc +23.4%
Contains more Manganese +6312.5%
Equal in Potassium - 499
Equal in Copper - 0.228
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains less Sodium -32.3%
Contains more Selenium +125.3%
Contains more Calcium +1075%
Contains more Iron +108.8%
Contains more Magnesium +31%
Contains more Phosphorus +34.5%
Contains more Zinc +23.4%
Contains more Manganese +6312.5%
Equal in Potassium - 499
Equal in Copper - 0.228

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.
Salmon raw
Salmon raw
6
:
2
Pacific saury
Pacific saury
Contains more Vitamin B2 +94.9%
Contains more Vitamin B3 +180.6%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +492.8%
Contains more Folate +47.1%
Contains more Vitamin B12 +37.7%
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +38.1%
Salmon raw
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% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B3 +180.6%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +492.8%
Contains more Folate +47.1%
Contains more Vitamin B12 +37.7%
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +38.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
2
Pacific saury
Pacific saury
Contains more Fats +306.4%
Contains more Other +1137.2%
Contains more Protein +23.7%
Equal in Water - 73.47
Salmon raw
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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +306.4%
Contains more Other +1137.2%
Contains more Protein +23.7%
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +457.8%
Contains more Polyunsaturated fat +343.1%
Contains less Saturated Fat -67.5%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 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 +457.8%
Contains more Polyunsaturated fat +343.1%
Contains less Saturated Fat -67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Pacific saury Opinion
Protein 19.84g 24.54g Pacific saury
Fats 6.34g 1.56g Salmon raw
Calories 142kcal 119kcal Salmon raw
Calcium 12mg 141mg Pacific saury
Iron 0.8mg 1.67mg Pacific saury
Magnesium 29mg 38mg Pacific saury
Phosphorus 200mg 269mg Pacific saury
Potassium 490mg 499mg Pacific saury
Sodium 44mg 65mg Salmon raw
Zinc 0.64mg 0.79mg Pacific saury
Copper 0.25mg 0.228mg Salmon raw
Manganese 0.016mg 1.026mg Pacific saury
Selenium 36.5µg 16.2µg Salmon raw
Vitamin A 40IU 81IU Pacific saury
Vitamin A RAE 12µg 24µg Pacific saury
Vitamin B1 0.226mg 0.312mg Pacific saury
Vitamin B2 0.38mg 0.195mg Salmon raw
Vitamin B3 7.86mg 2.801mg Salmon raw
Vitamin B5 1.664mg 0.865mg Salmon raw
Vitamin B6 0.818mg 0.138mg Salmon raw
Folate 25µg 17µg Salmon raw
Vitamin B12 3.18µg 2.31µg Salmon raw
Tryptophan 0.222mg 0.275mg Pacific saury
Threonine 0.87mg 1.076mg Pacific saury
Isoleucine 0.914mg 1.131mg Pacific saury
Leucine 1.613mg 1.994mg Pacific saury
Lysine 1.822mg 2.254mg Pacific saury
Methionine 0.587mg 0.726mg Pacific saury
Phenylalanine 0.775mg 0.958mg Pacific saury
Valine 1.022mg 1.264mg Pacific saury
Histidine 0.584mg 0.722mg Pacific saury
Cholesterol 55mg 110mg Salmon raw
Saturated Fat 0.981g 0.319g Pacific saury
Omega-3 - DHA 1.115g 0.288g Salmon raw
Omega-3 - EPA 0.321g 0.11g Salmon raw
Omega-3 - DPA 0.287g 0.049g Salmon raw
Monounsaturated Fat 2.103g 0.377g Salmon raw
Polyunsaturated fat 2.539g 0.573g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw 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 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
83%
Salmon raw
47%
Pacific saury
Minerals Daily Need Coverage Score
49%
Salmon raw
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 55mg)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.662g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $13)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
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)

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.