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Spread vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are spread and sockeye salmon different?

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, vitamin B5, and potassium than spread.
  • Daily need coverage for vitamin B12 for sockeye salmon is 140% higher.
  • Spread contains 11 times more sodium than sockeye salmon. While spread contains 1013mg of sodium, sockeye salmon contains only 92mg.

Sandwich spread, pork, beef and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Spread vs Sockeye salmon 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.
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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%
Contains more IronIron +51.9%
Contains more CopperCopper +71.1%
Contains more ZincZinc +85.5%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +296.4%
Contains more PhosphorusPhosphorus +416.9%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +266%
~equal in Calcium ~11mg

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.
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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%
Contains more Vitamin EVitamin E +75.8%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin DVitamin D +2683.3%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +485.1%
Contains more Vitamin B5Vitamin B5 +196.3%
Contains more Vitamin B6Vitamin B6 +589.2%
Contains more Vitamin B12Vitamin B12 +299.1%
Contains more FolateFolate +250%
Contains more CholineCholine +80.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.157mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +211.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +348.4%
Contains more ProteinProtein +245.7%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +306.9%
Contains more Poly. FatPolyunsaturated fat +93.3%
Contains less Sat. FatSaturated fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread Sockeye salmon
Lower in Cholesterol ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spread Sockeye salmon DV% diff.
Vitamin B12 1.12µg 4.47µg 140%
Vitamin D 0.6µg 16.7µg 81%
Vitamin D 22IU 670IU 81%
Vitamin B6 0.12mg 0.827mg 54%
Vitamin B3 1.73mg 10.123mg 52%
Selenium 9.7µg 35.5µg 47%
Sodium 1013mg 92mg 40%
Protein 7.66g 26.48g 38%
Phosphorus 59mg 305mg 35%
Saturated fat 5.977g 0.969g 23%
Fats 17.34g 5.57g 18%
Vitamin B5 0.43mg 1.274mg 17%
Monounsaturated fat 7.584g 1.864g 14%
Potassium 110mg 436mg 10%
Vitamin B2 0.134mg 0.246mg 9%
Choline 62.3mg 112.6mg 9%
Cholesterol 38mg 61mg 8%
Polyunsaturated fat 2.565g 1.327g 8%
Magnesium 8mg 36mg 7%
Copper 0.13mg 0.076mg 6%
Vitamin E 1.74mg 0.99mg 5%
Calories 235kcal 156kcal 4%
Vitamin A 26µg 58µg 4%
Zinc 1.02mg 0.55mg 4%
Carbs 11.94g 0g 4%
Iron 0.79mg 0.52mg 3%
Vitamin B1 0.172mg 0.157mg 1%
Manganese 0.026mg 0.013mg 1%
Fiber 0.2g 0g 1%
Vitamin K 1.6µg 0.1µg 1%
Folate 2µg 7µg 1%
Net carbs 11.74g 0g N/A
Calcium 12mg 11mg 0%
Trans fat 0.023g N/A
Tryptophan 0.082mg 0.335mg 0%
Threonine 0.334mg 1.247mg 0%
Isoleucine 0.334mg 1.274mg 0%
Leucine 0.6mg 2.185mg 0%
Lysine 0.663mg 2.574mg 0%
Methionine 0.196mg 0.858mg 0%
Phenylalanine 0.301mg 1.086mg 0%
Valine 0.356mg 1.461mg 0%
Histidine 0.279mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 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
Spread Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Spread
113%
Sockeye salmon
Minerals Daily Need Coverage Score
33%
Spread
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 23mg)
Which food is cheaper?
Spread
Spread is cheaper (difference - $13)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 921mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 5.008g)
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)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.