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  6. Sockeye salmon vs. Salmon raw

Sockeye salmon vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between Sockeye salmon and Salmon raw

  • Sockeye salmon has more Vitamin B12, Phosphorus, Vitamin B3, and Vitamin A RAE, however, Salmon raw has more Copper, Vitamin B2, Vitamin B5, and Vitamin B1.
  • Sockeye salmon's daily need coverage for Vitamin B12 is 54% more.
  • Sockeye salmon has 5 times more Vitamin A RAE than Salmon raw. Sockeye salmon has 58µg of Vitamin A RAE, while Salmon raw has 12µg.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Sockeye salmon vs Salmon 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.
Sockeye salmon
Sockeye salmon
2
:
8
Salmon raw
Salmon raw
Contains more Magnesium +24.1%
Contains more Phosphorus +52.5%
Contains more Iron +53.8%
Contains more Potassium +12.4%
Contains less Sodium -52.2%
Contains more Zinc +16.4%
Contains more Copper +228.9%
Contains more Manganese +23.1%
Equal in Calcium - 12
Equal in Selenium - 36.5
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Magnesium +24.1%
Contains more Phosphorus +52.5%
Contains more Iron +53.8%
Contains more Potassium +12.4%
Contains less Sodium -52.2%
Contains more Zinc +16.4%
Contains more Copper +228.9%
Contains more Manganese +23.1%
Equal in Calcium - 12
Equal in Selenium - 36.5

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.
Sockeye salmon
Sockeye salmon
7
:
4
Salmon raw
Salmon raw
Contains more Vitamin A +382.5%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B12 +40.6%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +30.6%
Contains more Folate +257.1%
Equal in Vitamin B6 - 0.818
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +382.5%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B12 +40.6%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +30.6%
Contains more Folate +257.1%
Equal in Vitamin B6 - 0.818

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
3
Salmon raw
Salmon raw
Contains more Protein +33.5%
Contains more Fats +13.8%
Contains more Other +758.1%
Equal in Water - 68.5
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +33.5%
Contains more Fats +13.8%
Contains more Other +758.1%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +12.8%
Contains more Polyunsaturated fat +91.3%
Equal in Saturated Fat - 0.981
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +12.8%
Contains more Polyunsaturated fat +91.3%
Equal in Saturated Fat - 0.981

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 Salmon raw
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Salmon raw Opinion
Protein 26.48g 19.84g Sockeye salmon
Fats 5.57g 6.34g Salmon raw
Calories 156kcal 142kcal Sockeye salmon
Calcium 11mg 12mg Salmon raw
Iron 0.52mg 0.8mg Salmon raw
Magnesium 36mg 29mg Sockeye salmon
Phosphorus 305mg 200mg Sockeye salmon
Potassium 436mg 490mg Salmon raw
Sodium 92mg 44mg Salmon raw
Zinc 0.55mg 0.64mg Salmon raw
Copper 0.076mg 0.25mg Salmon raw
Manganese 0.013mg 0.016mg Salmon raw
Selenium 35.5µg 36.5µg Salmon raw
Vitamin A 193IU 40IU Sockeye salmon
Vitamin A RAE 58µg 12µg Sockeye salmon
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin B1 0.157mg 0.226mg Salmon raw
Vitamin B2 0.246mg 0.38mg Salmon raw
Vitamin B3 10.123mg 7.86mg Sockeye salmon
Vitamin B5 1.274mg 1.664mg Salmon raw
Vitamin B6 0.827mg 0.818mg Sockeye salmon
Folate 7µg 25µg Salmon raw
Vitamin B12 4.47µg 3.18µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.335mg 0.222mg Sockeye salmon
Threonine 1.247mg 0.87mg Sockeye salmon
Isoleucine 1.274mg 0.914mg Sockeye salmon
Leucine 2.185mg 1.613mg Sockeye salmon
Lysine 2.574mg 1.822mg Sockeye salmon
Methionine 0.858mg 0.587mg Sockeye salmon
Phenylalanine 1.086mg 0.775mg Sockeye salmon
Valine 1.461mg 1.022mg Sockeye salmon
Histidine 0.711mg 0.584mg Sockeye salmon
Cholesterol 61mg 55mg Salmon raw
Trans Fat 0.023g Salmon raw
Saturated Fat 0.969g 0.981g Sockeye salmon
Omega-3 - DHA 0.56g 1.115g Salmon raw
Omega-3 - EPA 0.299g 0.321g Salmon raw
Omega-3 - DPA 0.093g 0.287g Salmon raw
Monounsaturated Fat 1.864g 2.103g Salmon raw
Polyunsaturated fat 1.327g 2.539g Salmon raw
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Salmon raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
137%
Sockeye salmon
83%
Salmon raw
Minerals Daily Need Coverage Score
47%
Sockeye salmon
49%
Salmon raw

Comparison summary

Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 6mg)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($13)
Which food is richer in vitamins?
?
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.