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  6. Smoked salmon vs. Pacific saury raw

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

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How are smoked salmon and pacific saury raw different?

  • Smoked salmon is higher in vitamin D, vitamin B12, selenium, copper, vitamin B3, vitamin B6, and vitamin E; however, pacific saury raw is richer in manganese and phosphorus.
  • Daily need coverage for vitamin D for smoked salmon is 98% higher.
  • Smoked salmon contains 17 times more Sodium than pacific saury raw. While smoked salmon contains 672mg of Sodium, pacific saury raw contains only 39mg.
  • Pacific saury raw has less sodium.

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

Infographic

Smoked salmon vs Pacific saury 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.
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%
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%
Contains more IronIron +54.5%
Contains more CopperCopper +351%
Contains more SeleniumSelenium +157.1%
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%

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 0% 5.2% 27% 513% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more FolateFolate +650%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.