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Sockeye salmon vs Halibut - In-Depth Nutrition Comparison

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The main differences between Sockeye salmon and Halibut

  • Sockeye salmon is richer in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, Vitamin B2, Choline, and Vitamin B1, yet Halibut is richer in Vitamin D.
  • Daily need coverage for Vitamin B12 from Sockeye salmon is 145% higher.
  • Sockeye salmon contains 7 times more Vitamin B3 than Halibut. Sockeye salmon contains 10.123mg of Vitamin B3, while Halibut contains 1.5mg.
  • Sockeye salmon contains less Saturated Fat.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Fish, halibut, Greenland, raw.

Infographic

Sockeye salmon vs Halibut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sockeye salmon
Sockeye salmon
6
:
2
Halibut
Halibut
Contains more Calcium +266.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +86%
Contains more Potassium +62.7%
Contains more Zinc +37.5%
Contains more Copper +153.3%
Contains more Iron +26.9%
Contains less Sodium -13%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Contains more Calcium +266.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +86%
Contains more Potassium +62.7%
Contains more Zinc +37.5%
Contains more Copper +153.3%
Contains more Iron +26.9%
Contains less Sodium -13%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sockeye salmon
Sockeye salmon
9
:
1
Halibut
Halibut
Contains more Vitamin A +310.6%
Contains more Vitamin E +35.6%
Contains more Vitamin B1 +161.7%
Contains more Vitamin B2 +207.5%
Contains more Vitamin B3 +574.9%
Contains more Vitamin B5 +409.6%
Contains more Vitamin B6 +96.9%
Contains more Folate +600%
Contains more Vitamin B12 +347%
Contains more Vitamin D +64.1%
Equal in Vitamin K - 0.1
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%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +310.6%
Contains more Vitamin E +35.6%
Contains more Vitamin B1 +161.7%
Contains more Vitamin B2 +207.5%
Contains more Vitamin B3 +574.9%
Contains more Vitamin B5 +409.6%
Contains more Vitamin B6 +96.9%
Contains more Folate +600%
Contains more Vitamin B12 +347%
Contains more Vitamin D +64.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
3
Halibut
Halibut
Contains more Protein +84.3%
Contains more Fats +148.5%
Contains more Other +145.2%
Equal in Water - 70.27
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Halibut
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +84.3%
Contains more Fats +148.5%
Contains more Other +145.2%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
2
Halibut
Halibut
Contains less Saturated Fat -59.9%
Contains more Monounsaturated Fat +349.5%
Equal in Polyunsaturated fat - 1.367
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Halibut
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -59.9%
Contains more Monounsaturated Fat +349.5%
Equal in Polyunsaturated fat - 1.367

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sockeye salmon Halibut
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Halibut Opinion
Protein 26.48g 14.37g Sockeye salmon
Fats 5.57g 13.84g Halibut
Calories 156kcal 186kcal Halibut
Calcium 11mg 3mg Sockeye salmon
Iron 0.52mg 0.66mg Halibut
Magnesium 36mg 26mg Sockeye salmon
Phosphorus 305mg 164mg Sockeye salmon
Potassium 436mg 268mg Sockeye salmon
Sodium 92mg 80mg Halibut
Zinc 0.55mg 0.4mg Sockeye salmon
Copper 0.076mg 0.03mg Sockeye salmon
Vitamin A 193IU 47IU Sockeye salmon
Vitamin A RAE 58µg 14µg Sockeye salmon
Vitamin E 0.99mg 0.73mg Sockeye salmon
Vitamin D 670IU 1097IU Halibut
Vitamin D 16.7µg 27.4µg Halibut
Vitamin B1 0.157mg 0.06mg Sockeye salmon
Vitamin B2 0.246mg 0.08mg Sockeye salmon
Vitamin B3 10.123mg 1.5mg Sockeye salmon
Vitamin B5 1.274mg 0.25mg Sockeye salmon
Vitamin B6 0.827mg 0.42mg Sockeye salmon
Folate 7µg 1µg Sockeye salmon
Vitamin B12 4.47µg 1µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.161mg Sockeye salmon
Threonine 1.247mg 0.63mg Sockeye salmon
Isoleucine 1.274mg 0.662mg Sockeye salmon
Leucine 2.185mg 1.168mg Sockeye salmon
Lysine 2.574mg 1.32mg Sockeye salmon
Methionine 0.858mg 0.425mg Sockeye salmon
Phenylalanine 1.086mg 0.561mg Sockeye salmon
Valine 1.461mg 0.74mg Sockeye salmon
Histidine 0.711mg 0.423mg Sockeye salmon
Cholesterol 61mg 46mg Halibut
Trans Fat 0.023g Halibut
Saturated Fat 0.969g 2.419g Sockeye salmon
Omega-3 - DHA 0.56g 0.393g Sockeye salmon
Omega-3 - EPA 0.299g 0.526g Halibut
Omega-3 - DPA 0.093g 0.089g Sockeye salmon
Monounsaturated Fat 1.864g 8.378g Halibut
Polyunsaturated fat 1.327g 1.367g Halibut
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 Halibut
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
137%
Sockeye salmon
95%
Halibut
Minerals Daily Need Coverage Score
34%
Sockeye salmon
21%
Halibut

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 1.45g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 15mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.