Sockeye salmon vs. Squid — In-Depth Nutrition Comparison
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A recap on differences between sockeye salmon and squid
- Sockeye salmon is higher in vitamin B3 and vitamin B6, yet squid is higher in iron, vitamin B2, copper, selenium, phosphorus, and vitamin B12.
- Squid covers your daily iron needs 129% more than sockeye salmon.
- Sockeye salmon contains 5 times more vitamin B3 than squid. While sockeye salmon contains 10.123mg of vitamin B3, squid contains only 2.189mg.
- The amount of cholesterol in sockeye salmon is lower.
Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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.
| Contains less SodiumSodium | -87.6% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +1536.4% |
| Contains more PotassiumPotassium | +46.1% |
| Contains more IronIron | +1984.6% |
| Contains more CopperCopper | +1213.2% |
| Contains more ZincZinc | +529.1% |
| Contains more PhosphorusPhosphorus | +90.2% |
| Contains more ManganeseManganese | +1507.7% |
| Contains more SeleniumSelenium | +152.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +823.5% |
| Contains more Vitamin B3Vitamin B3 | +362.4% |
| Contains more Vitamin B5Vitamin B5 | +41.6% |
| Contains more Vitamin B6Vitamin B6 | +206.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B2Vitamin B2 | +602.8% |
| Contains more Vitamin B12Vitamin B12 | +20.8% |
| Contains more FolateFolate | +242.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.52mg | 10.84mg | 129% |
| Vitamin B2 | 0.246mg | 1.729mg | 114% |
| Copper | 0.076mg | 0.998mg | 102% |
| Selenium | 35.5µg | 89.6µg | 98% |
| Vitamin D | 670IU | 84% | |
| Vitamin D | 16.7µg | 84% | |
| Cholesterol | 61mg | 224mg | 54% |
| Vitamin B3 | 10.123mg | 2.189mg | 50% |
| Vitamin B6 | 0.827mg | 0.27mg | 43% |
| Vitamin B12 | 4.47µg | 5.4µg | 39% |
| Phosphorus | 305mg | 580mg | 39% |
| Sodium | 92mg | 744mg | 28% |
| Zinc | 0.55mg | 3.46mg | 26% |
| Choline | 112.6mg | 20% | |
| Calcium | 11mg | 180mg | 17% |
| Vitamin A | 58µg | 203µg | 16% |
| Vitamin B1 | 0.157mg | 0.017mg | 12% |
| Protein | 26.48g | 32.48g | 12% |
| Manganese | 0.013mg | 0.209mg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Vitamin B5 | 1.274mg | 0.9mg | 7% |
| Vitamin E | 0.99mg | 7% | |
| Polyunsaturated fat | 1.327g | 0.268g | 7% |
| Fats | 5.57g | 1.4g | 6% |
| Potassium | 436mg | 637mg | 6% |
| Magnesium | 36mg | 60mg | 6% |
| Monounsaturated fat | 1.864g | 0.162g | 4% |
| Folate | 7µg | 24µg | 4% |
| Saturated fat | 0.969g | 0.236g | 3% |
| Carbs | 0g | 1.64g | 1% |
| Calories | 156kcal | 158kcal | 0% |
| Net carbs | 0g | 1.64g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.335mg | 0.364mg | 0% |
| Threonine | 1.247mg | 1.398mg | 0% |
| Isoleucine | 1.274mg | 1.414mg | 0% |
| Leucine | 2.185mg | 2.287mg | 0% |
| Lysine | 2.574mg | 2.427mg | 0% |
| Methionine | 0.858mg | 0.733mg | 0% |
| Phenylalanine | 1.086mg | 1.164mg | 0% |
| Valine | 1.461mg | 1.419mg | 0% |
| Histidine | 0.711mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.299g | 0.078g | N/A |
| Omega-3 - DHA | 0.56g | 0.132g | N/A |
| Omega-3 - DPA | 0.093g | 0.012g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +297.9% |
| Contains more ProteinProtein | +22.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +441.9% |
~equal in
Water
~61.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +1050.6% |
| Contains more Poly. FatPolyunsaturated fat | +395.1% |
| Contains less Sat. FatSaturated fat | -75.6% |
