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  6. Almonds vs. Salmon raw

Almonds vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between almonds and salmon raw?

  • Almonds are higher in manganese, copper, vitamin B2, magnesium, fiber, phosphorus, and iron, yet salmon raw is higher in vitamin B12, selenium, and vitamin B6.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.

We used Nuts, almonds and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Almonds vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +2141.7%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +363.8%
Contains more CopperCopper +312.4%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +13518.8%
Contains more SeleniumSelenium +790.2%

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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +199.5%
Contains more FolateFolate +76%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B5Vitamin B5 +253.3%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Salmon raw DV% diff.
Vitamin E 25.63mg 171%
Vitamin B12 0µg 3.18µg 133%
Manganese 2.179mg 0.016mg 94%
Copper 1.031mg 0.25mg 87%
Monounsaturated fat 31.551g 2.103g 74%
Fats 49.93g 6.34g 67%
Polyunsaturated fat 12.329g 2.539g 65%
Selenium 4.1µg 36.5µg 59%
Vitamin B2 1.138mg 0.38mg 58%
Magnesium 270mg 29mg 57%
Vitamin B6 0.137mg 0.818mg 52%
Fiber 12.5g 0g 50%
Phosphorus 481mg 200mg 40%
Iron 3.71mg 0.8mg 36%
Vitamin B3 3.618mg 7.86mg 27%
Calcium 269mg 12mg 26%
Vitamin B5 0.471mg 1.664mg 24%
Zinc 3.12mg 0.64mg 23%
Calories 579kcal 142kcal 22%
Cholesterol 0mg 55mg 18%
Saturated fat 3.802g 0.981g 13%
Choline 52.1mg 9%
Potassium 733mg 490mg 7%
Carbs 21.55g 0g 7%
Folate 44µg 25µg 5%
Protein 21.15g 19.84g 3%
Sodium 1mg 44mg 2%
Vitamin B1 0.205mg 0.226mg 2%
Vitamin A 0µg 12µg 1%
Net carbs 9.05g 0g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.222mg 0%
Threonine 0.601mg 0.87mg 0%
Isoleucine 0.751mg 0.914mg 0%
Leucine 1.473mg 1.613mg 0%
Lysine 0.568mg 1.822mg 0%
Methionine 0.157mg 0.587mg 0%
Phenylalanine 1.132mg 0.775mg 0%
Valine 0.855mg 1.022mg 0%
Histidine 0.539mg 0.584mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +687.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1453.3%
Contains more OtherOther +79.7%
~equal in Protein ~19.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +1400.3%
Contains more Poly. FatPolyunsaturated fat +385.6%
Contains less Sat. FatSaturated fat -74.2%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.