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  6. Sockeye salmon vs. Dried fruit

Sockeye salmon vs. Dried fruit — In-Depth Nutrition Comparison

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How are sockeye salmon and dried fruit different?

  • Sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, and phosphorus, while dried fruit is higher in vitamin A, copper, fiber, and iron.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than dried fruit.
  • Dried fruit has a higher glycemic index (31) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Sockeye salmon vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +12.5%
Contains more ZincZinc +41%
Contains more PhosphorusPhosphorus +329.6%
Contains more SeleniumSelenium +1513.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +411.5%
Contains more CopperCopper +351.3%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +1707.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +946.7%
Contains more Vitamin B2Vitamin B2 +232.4%
Contains more Vitamin B3Vitamin B3 +291%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin B6Vitamin B6 +478.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +710.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +210.3%
Contains more Vitamin EVitamin E +337.4%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +42.9%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Dried fruit DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 2.2µg 61%
Vitamin B6 0.827mg 0.143mg 53%
Vitamin B3 10.123mg 2.589mg 47%
Protein 26.48g 3.39g 46%
Phosphorus 305mg 71mg 33%
Copper 0.076mg 0.343mg 30%
Fiber 0g 7.3g 29%
Iron 0.52mg 2.66mg 27%
Vitamin E 0.99mg 4.33mg 22%
Potassium 436mg 1162mg 21%
Carbs 0g 62.64g 21%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 13.9mg 18%
Fructose 0g 12.47g 16%
Vitamin B5 1.274mg 0.516mg 15%
Vitamin A 58µg 180µg 14%
Vitamin B2 0.246mg 0.074mg 13%
Vitamin B1 0.157mg 0.015mg 12%
Manganese 0.013mg 0.235mg 10%
Polyunsaturated fat 1.327g 0.074g 8%
Fats 5.57g 0.51g 8%
Saturated fat 0.969g 0.017g 4%
Monounsaturated fat 1.864g 0.074g 4%
Calories 156kcal 241kcal 4%
Sodium 92mg 10mg 4%
Calcium 11mg 55mg 4%
Vitamin K 0.1µg 3.1µg 3%
Vitamin C 0mg 1mg 1%
Zinc 0.55mg 0.39mg 1%
Folate 7µg 10µg 1%
Magnesium 36mg 32mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0g 0.35g 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.016mg 0%
Threonine 1.247mg 0.073mg 0%
Isoleucine 1.274mg 0.063mg 0%
Leucine 2.185mg 0.105mg 0%
Lysine 2.574mg 0.083mg 0%
Methionine 0.858mg 0.015mg 0%
Phenylalanine 1.086mg 0.062mg 0%
Valine 1.461mg 0.078mg 0%
Histidine 0.711mg 0.047mg 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

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +681.1%
Contains more FatsFats +992.2%
Contains more WaterWater +118%
Contains more CarbsCarbs +∞%
Contains more OtherOther +314.5%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2418.9%
Contains more Poly. FatPolyunsaturated fat +1693.2%
Contains less Sat. FatSaturated fat -98.2%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.