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  6. Sockeye salmon vs. Orange juice

Sockeye salmon vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and orange juice

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, and choline; however, orange juice has more vitamin C.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Orange juice is lower in cholesterol.
  • Orange juice has a higher glycemic index than sockeye salmon.

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

Infographic

Sockeye salmon vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +118%
Contains more IronIron +160%
Contains more CopperCopper +72.7%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +1694.1%
Contains more SeleniumSelenium +35400%
Contains less SodiumSodium -98.9%
~equal in Calcium ~11mg
~equal in Manganese ~0.014mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin EVitamin E +2375%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B2Vitamin B2 +720%
Contains more Vitamin B3Vitamin B3 +2430.8%
Contains more Vitamin B5Vitamin B5 +570.5%
Contains more Vitamin B6Vitamin B6 +1967.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1716.1%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +328.6%
~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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3682.9%
Contains more FatsFats +2685%
Contains more OtherOther +55%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.1%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +5077.8%
Contains more Poly. FatPolyunsaturated fat +3217.5%
Contains less Sat. FatSaturated fat -97.5%

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 Orange juice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sockeye salmon Orange juice DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.1µg 64%
Vitamin B6 0.827mg 0.04mg 61%
Vitamin B3 10.123mg 0.4mg 61%
Vitamin C 0mg 50mg 56%
Protein 26.48g 0.7g 52%
Phosphorus 305mg 17mg 41%
Vitamin B5 1.274mg 0.19mg 22%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 6.2mg 19%
Vitamin B2 0.246mg 0.03mg 17%
Polyunsaturated fat 1.327g 0.04g 9%
Fats 5.57g 0.2g 8%
Potassium 436mg 200mg 7%
Folate 7µg 30µg 6%
Vitamin B1 0.157mg 0.09mg 6%
Calories 156kcal 45kcal 6%
Vitamin E 0.99mg 0.04mg 6%
Magnesium 36mg 11mg 6%
Vitamin A 58µg 10µg 5%
Monounsaturated fat 1.864g 0.036g 5%
Zinc 0.55mg 0.05mg 5%
Copper 0.076mg 0.044mg 4%
Iron 0.52mg 0.2mg 4%
Sodium 92mg 1mg 4%
Saturated fat 0.969g 0.024g 4%
Carbs 0g 10.4g 3%
Fiber 0g 0.2g 1%
Net carbs 0g 10.2g N/A
Calcium 11mg 11mg 0%
Sugar 0g 8.4g N/A
Manganese 0.013mg 0.014mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.002mg 0%
Threonine 1.247mg 0.008mg 0%
Isoleucine 1.274mg 0.008mg 0%
Leucine 2.185mg 0.013mg 0%
Lysine 2.574mg 0.009mg 0%
Methionine 0.858mg 0.003mg 0%
Phenylalanine 1.086mg 0.009mg 0%
Valine 1.461mg 0.011mg 0%
Histidine 0.711mg 0.003mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

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

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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
20%
Orange juice
Minerals Daily Need Coverage Score
47%
Sockeye salmon
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 8.4g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.945g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $13)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.