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Sockeye salmon vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between sockeye salmon and pasta

  • Sockeye salmon has more vitamin B12, vitamin B6, vitamin B3, phosphorus, vitamin B5, and potassium; however, pasta is richer in folate, manganese, and iron.
  • Sockeye salmon covers your daily vitamin B12 needs 180% more than pasta.
  • Pasta has 24 times less vitamin B6 than sockeye salmon. Sockeye salmon has 0.827mg of vitamin B6, while pasta has 0.034mg.
  • Pasta contains less cholesterol.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Sockeye salmon vs Pasta infographic
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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%
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +1716.7%
Contains more PhosphorusPhosphorus +384.1%
Contains more SeleniumSelenium +∞%
Contains more IronIron +119.2%
Contains more CopperCopper +22.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +1623.1%
~equal in Zinc ~0.56mg

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%
Pasta
2
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% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +920.5%
Contains more Vitamin B5Vitamin B5 +596.2%
Contains more Vitamin B6Vitamin B6 +2332.4%
Contains more Vitamin B12Vitamin B12 +3092.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more FolateFolate +814.3%
~equal in Vitamin C ~0mg

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +414.2%
Contains more FatsFats +430.5%
Contains more OtherOther +100%
Contains more CarbsCarbs +∞%
~equal in Water ~68.56g

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1403.2%
Contains more Poly. FatPolyunsaturated fat +209.3%
Contains less Sat. FatSaturated fat -84.5%

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 Pasta
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Pasta DV% diff.
Vitamin B12 4.47µg 0.14µg 180%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Selenium 35.5µg 65%
Vitamin B6 0.827mg 0.034mg 61%
Vitamin B3 10.123mg 0.992mg 57%
Protein 26.48g 5.15g 43%
Phosphorus 305mg 63mg 35%
Vitamin B5 1.274mg 0.183mg 22%
Choline 112.6mg 20%
Folate 7µg 64µg 14%
Potassium 436mg 24mg 12%
Manganese 0.013mg 0.224mg 9%
Cholesterol 61mg 33mg 9%
Iron 0.52mg 1.14mg 8%
Carbs 0g 24.93g 8%
Vitamin E 0.99mg 7%
Vitamin B2 0.246mg 0.15mg 7%
Fats 5.57g 1.05g 7%
Vitamin A 58µg 6µg 6%
Polyunsaturated fat 1.327g 0.429g 6%
Saturated fat 0.969g 0.15g 4%
Sodium 92mg 6mg 4%
Monounsaturated fat 1.864g 0.124g 4%
Magnesium 36mg 18mg 4%
Vitamin B1 0.157mg 0.209mg 4%
Copper 0.076mg 0.093mg 2%
Calories 156kcal 131kcal 1%
Calcium 11mg 6mg 1%
Net carbs 0g 24.93g N/A
Zinc 0.55mg 0.56mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.065mg 0%
Threonine 1.247mg 0.134mg 0%
Isoleucine 1.274mg 0.197mg 0%
Leucine 2.185mg 0.348mg 0%
Lysine 2.574mg 0.097mg 0%
Methionine 0.858mg 0.079mg 0%
Phenylalanine 1.086mg 0.247mg 0%
Valine 1.461mg 0.217mg 0%
Histidine 0.711mg 0.103mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g 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 Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
47%
Sockeye salmon
16%
Pasta

Comparison summary

Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.819g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $10)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.