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  6. Pacific saury vs. Salmon raw

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

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Significant differences between Pacific saury and Salmon raw

  • Pacific saury has more Manganese, Calcium, and Iron, however, Salmon raw is richer in Vitamin B6, Selenium, Vitamin B12, Vitamin B3, Vitamin B5, and Vitamin B2.
  • Salmon raw covers your daily Vitamin B6 needs 52% more than Pacific saury.
  • Salmon raw has 64 times less Manganese than Pacific saury. Pacific saury has 1.026mg of Manganese, while Salmon raw has 0.016mg.
  • Salmon raw contains less Cholesterol.

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

Infographic

Pacific saury vs Salmon raw 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.
Pacific saury
Pacific saury
7
:
3
Salmon raw
Salmon raw
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%
Contains less Sodium -32.3%
Contains more Selenium +125.3%
Equal in Potassium - 490
Equal in Copper - 0.25
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
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%
Contains less Sodium -32.3%
Contains more Selenium +125.3%
Equal in Potassium - 490
Equal in Copper - 0.25

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.
Pacific saury
Pacific saury
2
:
6
Salmon raw
Salmon raw
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +38.1%
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%
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%
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%
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +38.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
2
:
2
Salmon raw
Salmon raw
Contains more Protein +23.7%
Contains more Fats +306.4%
Contains more Other +1137.2%
Equal in Water - 68.5
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
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
Contains more Protein +23.7%
Contains more Fats +306.4%
Contains more Other +1137.2%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +457.8%
Contains more Polyunsaturated fat +343.1%
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +457.8%
Contains more Polyunsaturated fat +343.1%

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

Which food is preferable for your diet?

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

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/nutrients
  2. Salmon raw - 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.