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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, and vitamin B3; 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 2 times more phosphorus than salmon raw. Sockeye salmon has 305mg of phosphorus, while salmon raw has 200mg.

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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +24.1%
Contains more PhosphorusPhosphorus +52.5%
Contains more PotassiumPotassium +12.4%
Contains more IronIron +53.8%
Contains more CopperCopper +228.9%
Contains more ZincZinc +16.4%
Contains less SodiumSodium -52.2%
Contains more ManganeseManganese +23.1%
~equal in Calcium ~12mg
~equal in Selenium ~36.5µg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +383.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B12Vitamin B12 +40.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more FolateFolate +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.818mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Salmon raw DV% diff.
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B12 4.47µg 3.18µg 54%
Choline 112.6mg 20%
Copper 0.076mg 0.25mg 19%
Phosphorus 305mg 200mg 15%
Vitamin B3 10.123mg 7.86mg 14%
Protein 26.48g 19.84g 13%
Vitamin B2 0.246mg 0.38mg 10%
Polyunsaturated fat 1.327g 2.539g 8%
Vitamin B5 1.274mg 1.664mg 8%
Vitamin E 0.99mg 7%
Vitamin B1 0.157mg 0.226mg 6%
Vitamin A 58µg 12µg 5%
Folate 7µg 25µg 5%
Iron 0.52mg 0.8mg 4%
Potassium 436mg 490mg 2%
Magnesium 36mg 29mg 2%
Sodium 92mg 44mg 2%
Cholesterol 61mg 55mg 2%
Selenium 35.5µg 36.5µg 2%
Monounsaturated fat 1.864g 2.103g 1%
Calories 156kcal 142kcal 1%
Vitamin B6 0.827mg 0.818mg 1%
Fats 5.57g 6.34g 1%
Zinc 0.55mg 0.64mg 1%
Calcium 11mg 12mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Saturated fat 0.969g 0.981g 0%
Tryptophan 0.335mg 0.222mg 0%
Threonine 1.247mg 0.87mg 0%
Isoleucine 1.274mg 0.914mg 0%
Leucine 2.185mg 1.613mg 0%
Lysine 2.574mg 1.822mg 0%
Methionine 0.858mg 0.587mg 0%
Phenylalanine 1.086mg 0.775mg 0%
Valine 1.461mg 1.022mg 0%
Histidine 0.711mg 0.584mg 0%
Omega-3 - EPA 0.299g 0.321g N/A
Omega-3 - DHA 0.56g 1.115g N/A
Omega-3 - DPA 0.093g 0.287g 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
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 ProteinProtein +33.5%
Contains more FatsFats +13.8%
Contains more OtherOther +758.1%
~equal in Carbs ~0g
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +12.8%
Contains more Poly. FatPolyunsaturated fat +91.3%
~equal in Saturated fat ~0.981g

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.