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  6. Pacific saury raw vs. Smoked salmon

Pacific saury raw vs. Smoked salmon — In-Depth Nutrition Comparison

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How are pacific saury raw and smoked salmon different?

  • Pacific saury raw is higher in manganese and phosphorus; however, smoked salmon is richer in vitamin D, vitamin B12, selenium, copper, vitamin B3, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin D for smoked salmon is 98% higher.
  • Pacific saury raw contains 14 times more Manganese than smoked salmon. While pacific saury raw contains 0.24mg of Manganese, smoked salmon contains only 0.017mg.
  • Pacific saury raw has less sodium.

Fish, pike, northern, raw and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Pacific saury raw vs Smoked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +48%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +1311.8%
Contains more IronIron +54.5%
Contains more CopperCopper +351%
Contains more SeleniumSelenium +157.1%

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 13% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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% 5.2% 27% 513% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +24.3%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin DVitamin D +584%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B3Vitamin B3 +105.2%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin B6Vitamin B6 +137.6%
Contains more Vitamin B12Vitamin B12 +63%
Contains more CholineCholine +36.9%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +526.1%
Contains more OtherOther +377.9%
~equal in Protein ~18.28g
~equal in Carbs ~0g
~equal in Water ~72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated Fat: Sat. Fat 0.118 g
Monounsaturated Fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
24% 51% 25%
Saturated Fat: Sat. Fat 0.929 g
Monounsaturated Fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated Fat -87.3%
Contains more Mono. FatMonounsaturated Fat +1188.5%
Contains more Poly. FatPolyunsaturated fat +392.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Smoked salmon Opinion
Calories 88kcal 117kcal Smoked salmon
Protein 19.26g 18.28g Pacific saury raw
Fats 0.69g 4.32g Smoked salmon
Vitamin C 3.8mg 0mg Pacific saury raw
Cholesterol 39mg 23mg Smoked salmon
Vitamin D 99IU 685IU Smoked salmon
Magnesium 31mg 18mg Pacific saury raw
Calcium 57mg 11mg Pacific saury raw
Potassium 259mg 175mg Pacific saury raw
Iron 0.55mg 0.85mg Smoked salmon
Copper 0.051mg 0.23mg Smoked salmon
Zinc 0.67mg 0.31mg Pacific saury raw
Phosphorus 220mg 164mg Pacific saury raw
Sodium 39mg 672mg Pacific saury raw
Vitamin A 70IU 87IU Smoked salmon
Vitamin A 21µg 26µg Smoked salmon
Vitamin E 0.2mg 1.35mg Smoked salmon
Vitamin D 2.5µg 17.1µg Smoked salmon
Manganese 0.24mg 0.017mg Pacific saury raw
Selenium 12.6µg 32.4µg Smoked salmon
Vitamin B1 0.058mg 0.023mg Pacific saury raw
Vitamin B2 0.063mg 0.101mg Smoked salmon
Vitamin B3 2.3mg 4.72mg Smoked salmon
Vitamin B5 0.75mg 0.87mg Smoked salmon
Vitamin B6 0.117mg 0.278mg Smoked salmon
Vitamin B12 2µg 3.26µg Smoked salmon
Vitamin K 0.1µg 0.1µg
Folate 15µg 2µg Pacific saury raw
Choline 65mg 89mg Smoked salmon
Saturated Fat 0.118g 0.929g Pacific saury raw
Monounsaturated Fat 0.157g 2.023g Smoked salmon
Polyunsaturated fat 0.202g 0.995g Smoked salmon
Tryptophan 0.216mg 0.205mg Pacific saury raw
Threonine 0.844mg 0.801mg Pacific saury raw
Isoleucine 0.887mg 0.842mg Pacific saury raw
Leucine 1.565mg 1.486mg Pacific saury raw
Lysine 1.768mg 1.679mg Pacific saury raw
Methionine 0.57mg 0.541mg Pacific saury raw
Phenylalanine 0.752mg 0.714mg Pacific saury raw
Valine 0.992mg 0.942mg Pacific saury raw
Histidine 0.567mg 0.538mg Pacific saury raw
Omega-3 - EPA 0.033g 0.183g Smoked salmon
Omega-3 - DHA 0.074g 0.267g Smoked salmon
Omega-3 - DPA 0.014g 0.073g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
41%
Pacific saury raw
95%
Smoked salmon
Minerals Daily Need Coverage Score
32%
Pacific saury raw
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 16mg)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 633mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.811g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $14)
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)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.