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  6. Sockeye salmon vs. Margarine

Sockeye salmon vs. Margarine — In-Depth Nutrition Comparison

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Summary of differences between sockeye salmon and margarine

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus; however, margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Sockeye salmon covers your daily need for vitamin B12, 182% more than margarine.
  • Sockeye salmon has less saturated fat.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Sockeye salmon vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +2322.2%
Contains more IronIron +766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +6000%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.8%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1470%
Contains more Vitamin B2Vitamin B2 +564.9%
Contains more Vitamin B3Vitamin B3 +43913%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +9088.9%
Contains more Vitamin B12Vitamin B12 +4370%
Contains more FolateFolate +600%
Contains more CholineCholine +808.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1312.1%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin KVitamin K +92900%

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +16450%
Contains more WaterWater +307.6%
Contains more FatsFats +1349%
Contains more CarbsCarbs +∞%
Contains more OtherOther +208.1%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +1985.7%
Contains more Poly. FatPolyunsaturated fat +1731.3%

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 Margarine
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 Margarine DV% diff.
Vitamin B12 4.47µg 0.1µg 182%
Polyunsaturated fat 1.327g 24.302g 153%
Fats 5.57g 80.71g 116%
Monounsaturated fat 1.864g 38.877g 93%
Vitamin A 58µg 819µg 85%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Vitamin K 0.1µg 93µg 77%
Saturated fat 0.969g 15.189g 65%
Selenium 35.5µg 0µg 65%
Vitamin B6 0.827mg 0.009mg 63%
Vitamin B3 10.123mg 0.023mg 63%
Protein 26.48g 0.16g 53%
Vitamin E 0.99mg 9mg 53%
Phosphorus 305mg 5mg 43%
Calories 156kcal 717kcal 28%
Vitamin B5 1.274mg 25%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 12.4mg 18%
Vitamin B2 0.246mg 0.037mg 16%
Vitamin B1 0.157mg 0.01mg 12%
Potassium 436mg 18mg 12%
Copper 0.076mg 0mg 8%
Magnesium 36mg 3mg 8%
Iron 0.52mg 0.06mg 6%
Zinc 0.55mg 0mg 5%
Sodium 92mg 2mg 4%
Folate 7µg 1µg 2%
Manganese 0.013mg 1%
Calcium 11mg 3mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.7g N/A
Carbs 0g 0.7g 0%
Trans fat 0.023g 14.89g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
113%
Sockeye salmon
55%
Margarine
Minerals Daily Need Coverage Score
47%
Sockeye salmon
1%
Margarine

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 - 14.22g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 90mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $12.5)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.