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Sockeye salmon vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between sockeye salmon and crackers

  • Sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, and vitamin B3, yet crackers are higher in vitamin K, iron, and vitamin B1.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than crackers.
  • The amount of saturated fat in sockeye salmon is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Crackers, standard snack-type, regular.

Infographic

Sockeye salmon vs Crackers 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +269.5%
Contains more ZincZinc +12.2%
Contains more PhosphorusPhosphorus +23%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +429.9%
Contains more CalciumCalcium +990.9%
Contains more IronIron +675%
Contains more CopperCopper +36.8%
Contains more ManganeseManganese +3676.9%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +132.6%
Contains more Vitamin B5Vitamin B5 +205.5%
Contains more Vitamin B6Vitamin B6 +1212.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1072.9%
Contains more Vitamin EVitamin E +206.1%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +85.4%
Contains more Vitamin KVitamin K +69200%
Contains more FolateFolate +1214.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Crackers DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Polyunsaturated fat 1.327g 13.137g 79%
Vitamin B6 0.827mg 0.063mg 59%
Vitamin K 0.1µg 69.3µg 58%
Selenium 35.5µg 6.7µg 52%
Iron 0.52mg 4.03mg 44%
Protein 26.48g 6.64g 40%
Vitamin B3 10.123mg 4.352mg 36%
Fats 5.57g 26.43g 32%
Sodium 92mg 726mg 28%
Vitamin B1 0.157mg 0.416mg 22%
Folate 7µg 92µg 21%
Manganese 0.013mg 0.491mg 21%
Saturated fat 0.969g 5.562g 21%
Cholesterol 61mg 0mg 20%
Carbs 0g 61.3g 20%
Starch 0g 49.69g 20%
Choline 112.6mg 9.6mg 19%
Calories 156kcal 510kcal 18%
Vitamin B5 1.274mg 0.417mg 17%
Vitamin B2 0.246mg 0.456mg 16%
Vitamin E 0.99mg 3.03mg 14%
Monounsaturated fat 1.864g 6.553g 12%
Calcium 11mg 120mg 11%
Fiber 0g 2.3g 9%
Potassium 436mg 118mg 9%
Phosphorus 305mg 248mg 8%
Vitamin A 58µg 0µg 6%
Magnesium 36mg 18mg 4%
Copper 0.076mg 0.104mg 3%
Zinc 0.55mg 0.49mg 1%
Net carbs 0g 59g N/A
Sugar 0g 8.18g N/A
Trans fat 0.023g 1.076g N/A
Tryptophan 0.335mg 0.084mg 0%
Threonine 1.247mg 0.193mg 0%
Isoleucine 1.274mg 0.246mg 0%
Leucine 2.185mg 0.471mg 0%
Lysine 2.574mg 0.103mg 0%
Methionine 0.858mg 0.112mg 0%
Phenylalanine 1.086mg 0.331mg 0%
Valine 1.461mg 0.294mg 0%
Histidine 0.711mg 0.145mg 0%
Fructose 0g 0.29g 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.019g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +298.8%
Contains more WaterWater +2044.3%
Contains more FatsFats +374.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +301.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +251.6%
Contains more Poly. FatPolyunsaturated fat +890%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.