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Pacific saury vs Salmon - In-Depth Nutrition Comparison

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How are Pacific saury and Salmon different?

  • Pacific saury is richer in Manganese, while Salmon is higher in Vitamin B6, Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Copper, Vitamin B5, Vitamin B1, and Potassium.
  • Salmon covers your daily need of Vitamin B6 54% more than Pacific saury.
  • Pacific saury contains 15 times more Manganese than Salmon. Pacific saury contains 0.24mg of Manganese, while Salmon contains 0.016mg.

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

Infographic

Pacific saury vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pacific saury
Pacific saury
5
:
3
Salmon
Salmon
Contains more Calcium +375%
Contains less Sodium -11.4%
Contains more Iron +45.5%
Contains more Potassium +89.2%
Contains more Copper +390.2%
Equal in Magnesium - 29
Equal in Phosphorus - 200
Equal in Zinc - 0.64
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +375%
Contains less Sodium -11.4%
Contains more Iron +45.5%
Contains more Potassium +89.2%
Contains more Copper +390.2%
Equal in Magnesium - 29
Equal in Phosphorus - 200
Equal in Zinc - 0.64

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
Pacific saury
Pacific saury
5
:
7
Salmon
Salmon
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Salmon
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
42%
Pacific saury
83%
Salmon
Minerals Daily Need Coverage Score
27%
Pacific saury
36%
Salmon

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.