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Sockeye salmon vs. Surimi — In-Depth Nutrition Comparison

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A recap on differences between Sockeye salmon and Surimi

  • Sockeye salmon is higher than Surimi in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B2, Selenium, Vitamin B1, and Potassium.
  • Sockeye salmon covers your daily Vitamin B12 needs 120% more than Surimi.
  • Sockeye salmon contains 46 times more Vitamin B3 than Surimi. While Sockeye salmon contains 10.123mg of Vitamin B3, Surimi contains only 0.22mg.
  • The amount of Saturated Fat in Surimi is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Fish, surimi.

Infographic

Sockeye salmon vs Surimi 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%
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +289.3%
Contains more IronIron +100%
Contains more CopperCopper +137.5%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +26.3%
Contains more MagnesiumMagnesium +19.4%
~equal in Phosphorus ~282mg

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% 12% 20% 501% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Surimi
0
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% 4% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +188.1%
Contains more Vitamin E Vitamin E +57.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +685%
Contains more Vitamin B2Vitamin B2 +1071.4%
Contains more Vitamin B3Vitamin B3 +4501.4%
Contains more Vitamin B5Vitamin B5 +1720%
Contains more Vitamin B6Vitamin B6 +2656.7%
Contains more Vitamin B12Vitamin B12 +179.4%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +74.4%
Contains more FatsFats +518.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.4%
Contains more OtherOther +17.7%

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
Surimi
1
24% 19% 57%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated Fat +1151%
Contains more Poly. FatPolyunsaturated fat +199.5%
Contains less Sat. FatSaturated Fat -80.3%

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Surimi Opinion
Calories 156kcal 99kcal Sockeye salmon
Protein 26.48g 15.18g Sockeye salmon
Fats 5.57g 0.9g Sockeye salmon
Net carbs 0g 6.85g Surimi
Carbs 0g 6.85g Surimi
Cholesterol 61mg 30mg Surimi
Vitamin D 670IU Sockeye salmon
Magnesium 36mg 43mg Surimi
Calcium 11mg 9mg Sockeye salmon
Potassium 436mg 112mg Sockeye salmon
Iron 0.52mg 0.26mg Sockeye salmon
Copper 0.076mg 0.032mg Sockeye salmon
Zinc 0.55mg 0.33mg Sockeye salmon
Phosphorus 305mg 282mg Sockeye salmon
Sodium 92mg 143mg Sockeye salmon
Vitamin A 193IU 67IU Sockeye salmon
Vitamin A RAE 58µg 20µg Sockeye salmon
Vitamin E 0.99mg 0.63mg Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Manganese 0.013mg 0.011mg Sockeye salmon
Selenium 35.5µg 28.1µg Sockeye salmon
Vitamin B1 0.157mg 0.02mg Sockeye salmon
Vitamin B2 0.246mg 0.021mg Sockeye salmon
Vitamin B3 10.123mg 0.22mg Sockeye salmon
Vitamin B5 1.274mg 0.07mg Sockeye salmon
Vitamin B6 0.827mg 0.03mg Sockeye salmon
Vitamin B12 4.47µg 1.6µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Folate 7µg 2µg Sockeye salmon
Trans Fat 0.023g Surimi
Choline 112.6mg Sockeye salmon
Saturated Fat 0.969g 0.191g Surimi
Monounsaturated Fat 1.864g 0.149g Sockeye salmon
Polyunsaturated fat 1.327g 0.443g Sockeye salmon
Tryptophan 0.335mg 0.092mg Sockeye salmon
Threonine 1.247mg 0.734mg Sockeye salmon
Isoleucine 1.274mg 0.709mg Sockeye salmon
Leucine 2.185mg 1.202mg Sockeye salmon
Lysine 2.574mg 1.387mg Sockeye salmon
Methionine 0.858mg 0.515mg Sockeye salmon
Phenylalanine 1.086mg 0.595mg Sockeye salmon
Valine 1.461mg 0.77mg Sockeye salmon
Histidine 0.711mg 0.35mg Sockeye salmon
Omega-3 - EPA 0.299g 0.157g Sockeye salmon
Omega-3 - DHA 0.56g 0.241g Sockeye salmon
Omega-3 - DPA 0.093g 0.014g 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 Surimi
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
132%
Sockeye salmon
19%
Surimi
Minerals Daily Need Coverage Score
47%
Sockeye salmon
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.778g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $9)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 51mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.