Pasta vs. Sockeye salmon — In-Depth Nutrition Comparison

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Significant differences between pasta and sockeye salmon

Pasta has more folate, manganese, and iron; however, sockeye salmon is richer in vitamin B12, vitamin B6, vitamin B3, phosphorus, vitamin B5, and potassium.
Sockeye salmon covers your daily vitamin B12 needs 180% more than pasta.
Sockeye salmon has 17 times less manganese than pasta. Pasta has 0.224mg of manganese, while sockeye salmon has 0.013mg.
Pasta contains less cholesterol.
Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Fish, salmon, sockeye, cooked, dry heat.

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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.

Pasta

Sockeye salmon

Contains more IronIron	+119.2%
Contains more CopperCopper	+22.4%
Contains less SodiumSodium	-93.5%
Contains more ManganeseManganese	+1623.1%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+83.3%
Contains more PotassiumPotassium	+1716.7%
Contains more PhosphorusPhosphorus	+384.1%

~equal in Zinc ~0.55mg

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.

Pasta

Sockeye salmon

Contains more Vitamin B1Vitamin B1	+33.1%
Contains more FolateFolate	+814.3%

Contains more Vitamin AVitamin A	+866.7%
Contains more Vitamin B2Vitamin B2	+64%
Contains more Vitamin B3Vitamin B3	+920.5%
Contains more Vitamin B5Vitamin B5	+596.2%
Contains more Vitamin B6Vitamin B6	+2332.4%
Contains more Vitamin B12Vitamin B12	+3092.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.14µg	4.47µg	180%
Vitamin D		16.7µg	84%
Vitamin D		670IU	84%
Selenium		35.5µg	65%
Vitamin B6	0.034mg	0.827mg	61%
Vitamin B3	0.992mg	10.123mg	57%
Protein	5.15g	26.48g	43%
Phosphorus	63mg	305mg	35%
Vitamin B5	0.183mg	1.274mg	22%
Choline		112.6mg	20%
Folate	64µg	7µg	14%
Potassium	24mg	436mg	12%
Manganese	0.224mg	0.013mg	9%
Cholesterol	33mg	61mg	9%
Iron	1.14mg	0.52mg	8%
Carbs	24.93g	0g	8%
Vitamin E		0.99mg	7%
Vitamin B2	0.15mg	0.246mg	7%
Fats	1.05g	5.57g	7%
Vitamin A	6µg	58µg	6%
Polyunsaturated fat	0.429g	1.327g	6%
Saturated fat	0.15g	0.969g	4%
Sodium	6mg	92mg	4%
Monounsaturated fat	0.124g	1.864g	4%
Magnesium	18mg	36mg	4%
Vitamin B1	0.209mg	0.157mg	4%
Copper	0.093mg	0.076mg	2%
Calories	131kcal	156kcal	1%
Calcium	6mg	11mg	1%
Net carbs	24.93g	0g	N/A
Zinc	0.56mg	0.55mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.023g	N/A
Tryptophan	0.065mg	0.335mg	0%
Threonine	0.134mg	1.247mg	0%
Isoleucine	0.197mg	1.274mg	0%
Leucine	0.348mg	2.185mg	0%
Lysine	0.097mg	2.574mg	0%
Methionine	0.079mg	0.858mg	0%
Phenylalanine	0.247mg	1.086mg	0%
Valine	0.217mg	1.461mg	0%
Histidine	0.103mg	0.711mg	0%
Omega-3 - EPA		0.299g	N/A
Omega-3 - DHA		0.56g	N/A
Omega-3 - DPA		0.093g	N/A
Omega-6 - Eicosadienoic acid		0.019g	N/A