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Sockeye salmon vs. Pacific saury — In-Depth Nutrition Comparison

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Significant differences between Sockeye salmon and Pacific saury

  • Sockeye salmon has more Vitamin B12, Vitamin B6, Vitamin B3, and Selenium, however, Pacific saury is richer in Manganese, Copper, Iron, Calcium, and Vitamin B1.
  • Sockeye salmon covers your daily Vitamin B12 needs 90% more than Pacific saury.
  • Pacific saury has 6 times less Vitamin B6 than Sockeye salmon. Sockeye salmon has 0.827mg of Vitamin B6, while Pacific saury has 0.138mg.
  • Sockeye salmon contains less Cholesterol.

Specific food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Sockeye salmon vs Pacific saury 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.
Contains more Phosphorus +13.4%
Contains more Selenium +119.1%
Contains more Calcium +1181.8%
Contains more Iron +221.2%
Contains more Potassium +14.4%
Contains less Sodium -29.3%
Contains more Zinc +43.6%
Contains more Copper +200%
Contains more Manganese +7792.3%
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Phosphorus +13.4%
Contains more Selenium +119.1%
Contains more Calcium +1181.8%
Contains more Iron +221.2%
Contains more Potassium +14.4%
Contains less Sodium -29.3%
Contains more Zinc +43.6%
Contains more Copper +200%
Contains more Manganese +7792.3%
Equal in Magnesium - 38

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.
:
Contains more Vitamin A +138.3%
Contains more Vitamin B2 +26.2%
Contains more Vitamin B3 +261.4%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +499.3%
Contains more Vitamin B12 +93.5%
Contains more Vitamin B1 +98.7%
Contains more Folate +142.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +138.3%
Contains more Vitamin B2 +26.2%
Contains more Vitamin B3 +261.4%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +499.3%
Contains more Vitamin B12 +93.5%
Contains more Vitamin B1 +98.7%
Contains more Folate +142.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +257.1%
Contains more Other +44.2%
Equal in Protein - 24.54
Equal in Water - 73.47
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +257.1%
Contains more Other +44.2%
Equal in Protein - 24.54
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +394.4%
Contains more Polyunsaturated fat +131.6%
Contains less Saturated Fat -67.1%
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +394.4%
Contains more Polyunsaturated fat +131.6%
Contains less Saturated Fat -67.1%

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 Pacific saury
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Pacific saury Opinion
Protein 26.48g 24.54g Sockeye salmon
Fats 5.57g 1.56g Sockeye salmon
Calories 156kcal 119kcal Sockeye salmon
Calcium 11mg 141mg Pacific saury
Iron 0.52mg 1.67mg Pacific saury
Magnesium 36mg 38mg Pacific saury
Phosphorus 305mg 269mg Sockeye salmon
Potassium 436mg 499mg Pacific saury
Sodium 92mg 65mg Pacific saury
Zinc 0.55mg 0.79mg Pacific saury
Copper 0.076mg 0.228mg Pacific saury
Manganese 0.013mg 1.026mg Pacific saury
Selenium 35.5µg 16.2µg Sockeye salmon
Vitamin A 193IU 81IU Sockeye salmon
Vitamin A RAE 58µg 24µg Sockeye salmon
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin B1 0.157mg 0.312mg Pacific saury
Vitamin B2 0.246mg 0.195mg Sockeye salmon
Vitamin B3 10.123mg 2.801mg Sockeye salmon
Vitamin B5 1.274mg 0.865mg Sockeye salmon
Vitamin B6 0.827mg 0.138mg Sockeye salmon
Folate 7µg 17µg Pacific saury
Vitamin B12 4.47µg 2.31µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.335mg 0.275mg Sockeye salmon
Threonine 1.247mg 1.076mg Sockeye salmon
Isoleucine 1.274mg 1.131mg Sockeye salmon
Leucine 2.185mg 1.994mg Sockeye salmon
Lysine 2.574mg 2.254mg Sockeye salmon
Methionine 0.858mg 0.726mg Sockeye salmon
Phenylalanine 1.086mg 0.958mg Sockeye salmon
Valine 1.461mg 1.264mg Sockeye salmon
Histidine 0.711mg 0.722mg Pacific saury
Cholesterol 61mg 110mg Sockeye salmon
Trans Fat 0.023g Pacific saury
Saturated Fat 0.969g 0.319g Pacific saury
Omega-3 - DHA 0.56g 0.288g Sockeye salmon
Omega-3 - EPA 0.299g 0.11g Sockeye salmon
Omega-3 - DPA 0.093g 0.049g Sockeye salmon
Monounsaturated Fat 1.864g 0.377g Sockeye salmon
Polyunsaturated fat 1.327g 0.573g 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 Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
137%
Sockeye salmon
47%
Pacific saury
Minerals Daily Need Coverage Score
47%
Sockeye salmon
62%
Pacific saury

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 49mg)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.65g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $13)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.