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Sockeye salmon vs. Crouton — In-Depth Nutrition Comparison

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How are sockeye salmon and crouton different?

  • Sockeye salmon is richer in vitamin B12, vitamin B6, vitamin B3, and phosphorus, while crouton is higher in iron, vitamin B1, folate, manganese, and fiber.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than crouton.
  • Sockeye salmon contains 32 times more vitamin B6 than crouton. Sockeye salmon contains 0.827mg of vitamin B6, while crouton contains 0.026mg.
  • Sockeye salmon is lower in sodium.
  • Crouton has a higher glycemic index (72) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Croutons, plain types were used in this article.

Infographic

Sockeye salmon vs Crouton infographic
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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.
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +16.1%
Contains more PotassiumPotassium +251.6%
Contains more PhosphorusPhosphorus +165.2%
Contains less SodiumSodium -86.8%
Contains more CalciumCalcium +590.9%
Contains more IronIron +684.6%
Contains more CopperCopper +114.5%
Contains more ZincZinc +61.8%
Contains more ManganeseManganese +3746.2%
~equal in Selenium ~37.5µg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B5Vitamin B5 +197%
Contains more Vitamin B6Vitamin B6 +3080.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +296.8%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more FolateFolate +1785.7%
~equal in Vitamin C ~0mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +122.5%
Contains more WaterWater +1124.2%
Contains more FatsFats +18.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +303.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -35.8%
Contains more Mono. FatMonounsaturated fat +64.1%
~equal in Polyunsaturated fat ~1.273g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Crouton
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Sockeye salmon Crouton DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Vitamin B6 0.827mg 0.026mg 62%
Iron 0.52mg 4.08mg 45%
Vitamin B1 0.157mg 0.623mg 39%
Folate 7µg 132µg 31%
Protein 26.48g 11.9g 29%
Vitamin B3 10.123mg 5.439mg 29%
Phosphorus 305mg 115mg 27%
Sodium 92mg 698mg 26%
Carbs 0g 73.5g 25%
Manganese 0.013mg 0.5mg 21%
Cholesterol 61mg 0mg 20%
Fiber 0g 5.1g 20%
Choline 112.6mg 20%
Vitamin B5 1.274mg 0.429mg 17%
Calories 156kcal 407kcal 13%
Copper 0.076mg 0.163mg 10%
Potassium 436mg 124mg 9%
Vitamin E 0.99mg 7%
Calcium 11mg 76mg 7%
Vitamin A 58µg 0µg 6%
Selenium 35.5µg 37.5µg 4%
Monounsaturated fat 1.864g 3.059g 3%
Zinc 0.55mg 0.89mg 3%
Vitamin B2 0.246mg 0.272mg 2%
Fats 5.57g 6.6g 2%
Saturated fat 0.969g 1.51g 2%
Magnesium 36mg 31mg 1%
Net carbs 0g 68.4g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Polyunsaturated fat 1.327g 1.273g 0%
Tryptophan 0.335mg 0.14mg 0%
Threonine 1.247mg 0.337mg 0%
Isoleucine 1.274mg 0.456mg 0%
Leucine 2.185mg 0.832mg 0%
Lysine 2.574mg 0.278mg 0%
Methionine 0.858mg 0.211mg 0%
Phenylalanine 1.086mg 0.586mg 0%
Valine 1.461mg 0.514mg 0%
Histidine 0.711mg 0.255mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
113%
Sockeye salmon
35%
Crouton
Minerals Daily Need Coverage Score
47%
Sockeye salmon
70%
Crouton

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 606mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.541g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $11.5)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.