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  6. Cereal vs. Salmon raw

Cereal vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between cereal and salmon raw

  • Cereal is richer in vitamin B1, iron, vitamin B6, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese, yet salmon raw is richer in selenium.
  • Daily need coverage for vitamin B1 for cereal is 505% higher.
  • Salmon raw has a lower glycemic index than cereal.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fish, salmon, Atlantic, wild, raw.

Infographic

Cereal 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.
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +4157.5%
Contains more ZincZinc +1087.5%
Contains more ManganeseManganese +4837.5%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +366.7%
Contains more CopperCopper +82.5%
Contains more PhosphorusPhosphorus +159.7%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +479.4%

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.
Cereal
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6683.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2682.3%
Contains more Vitamin B2Vitamin B2 +918.4%
Contains more Vitamin B3Vitamin B3 +276.8%
Contains more Vitamin B6Vitamin B6 +631.8%
Contains more Vitamin B5Vitamin B5 +636.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Salmon raw DV% diff.
Vitamin B1 6.288mg 0.226mg 505%
Iron 34.06mg 0.8mg 416%
Vitamin B6 5.986mg 0.818mg 398%
Vitamin B2 3.87mg 0.38mg 268%
Vitamin B3 29.62mg 7.86mg 136%
Vitamin B12 3.18µg 133%
Vitamin A 814µg 12µg 89%
Zinc 7.6mg 0.64mg 63%
Selenium 6.3µg 36.5µg 55%
Vitamin C 38.5mg 0mg 43%
Manganese 0.79mg 0.016mg 34%
Sodium 795mg 44mg 33%
Carbs 86.85g 0g 29%
Vitamin B5 0.226mg 1.664mg 29%
Protein 6.06g 19.84g 28%
Cholesterol 55mg 18%
Phosphorus 77mg 200mg 18%
Polyunsaturated fat 0.354g 2.539g 15%
Copper 0.137mg 0.25mg 13%
Calories 378kcal 142kcal 12%
Potassium 105mg 490mg 11%
Fats 1.08g 6.34g 8%
Fiber 1.4g 0g 6%
Folate 25µg 6%
Monounsaturated fat 0.204g 2.103g 5%
Saturated fat 0.26g 0.981g 3%
Magnesium 19mg 29mg 2%
Vitamin E 0.08mg 1%
Net carbs 85.45g 0g N/A
Calcium 10mg 12mg 0%
Sugar 10.35g N/A
Tryptophan 0.066mg 0.222mg 0%
Threonine 0.241mg 0.87mg 0%
Isoleucine 0.26mg 0.914mg 0%
Leucine 0.767mg 1.613mg 0%
Lysine 0.113mg 1.822mg 0%
Methionine 0.13mg 0.587mg 0%
Phenylalanine 0.365mg 0.775mg 0%
Valine 0.344mg 1.022mg 0%
Histidine 0.162mg 0.584mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +∞%
Contains more ProteinProtein +227.4%
Contains more FatsFats +487%
Contains more WaterWater +1712.2%
Contains more OtherOther +138.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 less Sat. FatSaturated fat -73.5%
Contains more Mono. FatMonounsaturated fat +930.9%
Contains more Poly. FatPolyunsaturated fat +617.2%

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. 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.