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  6. Sockeye salmon vs. Pacific saury raw

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

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How are Sockeye salmon and Pacific saury raw different?

  • Sockeye salmon is richer in Vitamin B12, Vitamin D, Vitamin B6, Vitamin B3, Selenium, Vitamin B2, Phosphorus, Vitamin B5, and Choline, while Pacific saury raw is higher in Manganese.
  • Sockeye salmon covers your daily need of Vitamin B12 103% more than Pacific saury raw.
  • Sockeye salmon contains 7 times more Vitamin B6 than Pacific saury raw. Sockeye salmon contains 0.827mg of Vitamin B6, while Pacific saury raw contains 0.117mg.

Fish, salmon, sockeye, cooked, dry heat and Fish, pike, northern, raw types were used in this article.

Infographic

Sockeye salmon vs Pacific saury 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.
Sockeye salmon
Sockeye salmon
5
:
5
Pacific saury raw
Pacific saury raw
Contains more Magnesium +16.1%
Contains more Phosphorus +38.6%
Contains more Potassium +68.3%
Contains more Copper +49%
Contains more Selenium +181.7%
Contains more Calcium +418.2%
Contains less Sodium -57.6%
Contains more Zinc +21.8%
Contains more Manganese +1746.2%
Equal in Iron - 0.55
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Magnesium +16.1%
Contains more Phosphorus +38.6%
Contains more Potassium +68.3%
Contains more Copper +49%
Contains more Selenium +181.7%
Contains more Calcium +418.2%
Contains less Sodium -57.6%
Contains more Zinc +21.8%
Contains more Manganese +1746.2%
Equal in Iron - 0.55

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.
Sockeye salmon
Sockeye salmon
9
:
2
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +175.7%
Contains more Vitamin E +395%
Contains more Vitamin D +568%
Contains more Vitamin B1 +170.7%
Contains more Vitamin B2 +290.5%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +606.8%
Contains more Vitamin B12 +123.5%
Contains more Vitamin C +∞%
Contains more Folate +114.3%
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +175.7%
Contains more Vitamin E +395%
Contains more Vitamin D +568%
Contains more Vitamin B1 +170.7%
Contains more Vitamin B2 +290.5%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +606.8%
Contains more Vitamin B12 +123.5%
Contains more Vitamin C +∞%
Contains more Folate +114.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
2
Pacific saury raw
Pacific saury raw
Contains more Protein +37.5%
Contains more Fats +707.2%
Contains more Water +17.2%
Contains more Other +82.3%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Protein +37.5%
Contains more Fats +707.2%
Contains more Water +17.2%
Contains more Other +82.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +1087.3%
Contains more Polyunsaturated fat +556.9%
Contains less Saturated Fat -87.8%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +1087.3%
Contains more Polyunsaturated fat +556.9%
Contains less Saturated Fat -87.8%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Pacific saury raw Opinion
Protein 26.48g 19.26g Sockeye salmon
Fats 5.57g 0.69g Sockeye salmon
Calories 156kcal 88kcal Sockeye salmon
Calcium 11mg 57mg Pacific saury raw
Iron 0.52mg 0.55mg Pacific saury raw
Magnesium 36mg 31mg Sockeye salmon
Phosphorus 305mg 220mg Sockeye salmon
Potassium 436mg 259mg Sockeye salmon
Sodium 92mg 39mg Pacific saury raw
Zinc 0.55mg 0.67mg Pacific saury raw
Copper 0.076mg 0.051mg Sockeye salmon
Manganese 0.013mg 0.24mg Pacific saury raw
Selenium 35.5µg 12.6µg Sockeye salmon
Vitamin A 193IU 70IU Sockeye salmon
Vitamin A RAE 58µg 21µg Sockeye salmon
Vitamin E 0.99mg 0.2mg Sockeye salmon
Vitamin D 670IU 99IU Sockeye salmon
Vitamin D 16.7µg 2.5µg Sockeye salmon
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.157mg 0.058mg Sockeye salmon
Vitamin B2 0.246mg 0.063mg Sockeye salmon
Vitamin B3 10.123mg 2.3mg Sockeye salmon
Vitamin B5 1.274mg 0.75mg Sockeye salmon
Vitamin B6 0.827mg 0.117mg Sockeye salmon
Folate 7µg 15µg Pacific saury raw
Vitamin B12 4.47µg 2µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.216mg Sockeye salmon
Threonine 1.247mg 0.844mg Sockeye salmon
Isoleucine 1.274mg 0.887mg Sockeye salmon
Leucine 2.185mg 1.565mg Sockeye salmon
Lysine 2.574mg 1.768mg Sockeye salmon
Methionine 0.858mg 0.57mg Sockeye salmon
Phenylalanine 1.086mg 0.752mg Sockeye salmon
Valine 1.461mg 0.992mg Sockeye salmon
Histidine 0.711mg 0.567mg Sockeye salmon
Cholesterol 61mg 39mg Pacific saury raw
Trans Fat 0.023g Pacific saury raw
Saturated Fat 0.969g 0.118g Pacific saury raw
Omega-3 - DHA 0.56g 0.074g Sockeye salmon
Omega-3 - EPA 0.299g 0.033g Sockeye salmon
Omega-3 - DPA 0.093g 0.014g Sockeye salmon
Monounsaturated Fat 1.864g 0.157g Sockeye salmon
Polyunsaturated fat 1.327g 0.202g 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 raw
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 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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
47%
Sockeye salmon
32%
Pacific saury raw

Comparison summary

Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.851g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $13)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.