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

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The main differences between sockeye salmon and halibut raw

  • Sockeye salmon is richer in vitamin B12, vitamin B3, vitamin B6, vitamin B5, phosphorus, vitamin B2, choline, and vitamin B1, yet halibut raw is richer in vitamin D.
  • Daily need coverage for vitamin B12 for sockeye salmon is 145% higher.
  • Sockeye salmon contains 7 times more Vitamin B3 than halibut raw. Sockeye salmon contains 10.123mg of Vitamin B3, while halibut raw 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 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +62.7%
Contains more CopperCopper +153.3%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +86%
Contains more IronIron +26.9%
Contains less SodiumSodium -13%
~equal in Manganese ~0.012mg
~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% 12% 20% 501% 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% 2.8% 15% 822% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +310.6%
Contains more Vitamin EVitamin E +35.6%
Contains more Vitamin B1Vitamin B1 +161.7%
Contains more Vitamin B2Vitamin B2 +207.5%
Contains more Vitamin B3Vitamin B3 +574.9%
Contains more Vitamin B5Vitamin B5 +409.6%
Contains more Vitamin B6Vitamin B6 +96.9%
Contains more Vitamin B12Vitamin B12 +347%
Contains more FolateFolate +600%
Contains more CholineCholine +82.2%
Contains more Vitamin DVitamin D +64.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +84.3%
Contains more FatsFats +148.5%
Contains more OtherOther +145.2%
~equal in Carbs ~0g
~equal in Water ~70.27g

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
20% 69% 11%
Saturated Fat: Sat. Fat 2.419 g
Monounsaturated Fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated Fat -59.9%
Contains more Mono. FatMonounsaturated Fat +349.5%
~equal in Polyunsaturated fat ~1.367g

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Halibut raw Opinion
Calories 156kcal 186kcal Halibut raw
Protein 26.48g 14.37g Sockeye salmon
Fats 5.57g 13.84g Halibut raw
Cholesterol 61mg 46mg Halibut raw
Vitamin D 670IU 1097IU Halibut raw
Magnesium 36mg 26mg Sockeye salmon
Calcium 11mg 3mg Sockeye salmon
Potassium 436mg 268mg Sockeye salmon
Iron 0.52mg 0.66mg Halibut raw
Copper 0.076mg 0.03mg Sockeye salmon
Zinc 0.55mg 0.4mg Sockeye salmon
Phosphorus 305mg 164mg Sockeye salmon
Sodium 92mg 80mg Halibut raw
Vitamin A 193IU 47IU Sockeye salmon
Vitamin A 58µg 14µg Sockeye salmon
Vitamin E 0.99mg 0.73mg Sockeye salmon
Vitamin D 16.7µg 27.4µg Halibut raw
Manganese 0.013mg 0.012mg Sockeye salmon
Selenium 35.5µg 36.5µg Halibut raw
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
Vitamin B12 4.47µg 1µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Folate 7µg 1µg Sockeye salmon
Trans Fat 0.023g Halibut raw
Choline 112.6mg 61.8mg Sockeye salmon
Saturated Fat 0.969g 2.419g Sockeye salmon
Monounsaturated Fat 1.864g 8.378g Halibut raw
Polyunsaturated fat 1.327g 1.367g Halibut raw
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
Omega-3 - EPA 0.299g 0.526g Halibut raw
Omega-3 - DHA 0.56g 0.393g Sockeye salmon
Omega-3 - DPA 0.093g 0.089g Sockeye salmon
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 raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
132%
Sockeye salmon
90%
Halibut raw
Minerals Daily Need Coverage Score
47%
Sockeye salmon
37%
Halibut raw

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 is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 12mg)
Which food is cheaper?
Halibut raw
Halibut raw 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

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. Halibut raw - 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.