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Chicken sandwich vs. Salmon raw — In-Depth Nutrition Comparison

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How are chicken sandwich and salmon raw different?

  • Chicken sandwich is richer in iron and manganese, while salmon raw is higher in vitamin B12, vitamin B6, selenium, copper, vitamin B5, and potassium.
  • Salmon raw covers your daily need for vitamin B12, 127% more than chicken sandwich.
  • Chicken sandwich contains 17 times more sodium than salmon raw. Chicken sandwich contains 753mg of sodium, while salmon raw contains 44mg.
  • Chicken sandwich has a higher glycemic index (74) than salmon raw (0).

Fast foods, chicken fillet sandwich, plain with pickles and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 CalciumCalcium +383.3%
Contains more IronIron +121.3%
Contains more ManganeseManganese +1268.8%
Contains more MagnesiumMagnesium +20.8%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +273.1%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +83.4%
~equal in Zinc ~0.64mg
~equal in Phosphorus ~200mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin B12Vitamin B12 +2346.2%
~equal in Vitamin B1 ~0.226mg
~equal in Vitamin B3 ~7.86mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 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 +76.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +21.9%
Contains more WaterWater +40%
Contains more OtherOther +97%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 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 +113.1%
Contains more Poly. FatPolyunsaturated fat +25.1%
Contains less Sat. FatSaturated fat -53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken sandwich Salmon raw DV% diff.
Vitamin B12 0.13µg 3.18µg 127%
Vitamin B6 0.383mg 0.818mg 33%
Sodium 753mg 44mg 31%
Selenium 19.9µg 36.5µg 30%
Copper 0.067mg 0.25mg 20%
Vitamin E 2.41mg 16%
Iron 1.77mg 0.8mg 12%
Vitamin B5 1.2mg 1.664mg 9%
Manganese 0.219mg 0.016mg 9%
Vitamin K 8.5µg 7%
Potassium 245mg 490mg 7%
Cholesterol 35mg 55mg 7%
Carbs 20.89g 0g 7%
Starch 16.5g 7%
Protein 16.28g 19.84g 7%
Fats 11.19g 6.34g 7%
Choline 35.3mg 6%
Folate 47µg 25µg 6%
Fiber 1.4g 0g 6%
Monounsaturated fat 4.481g 2.103g 6%
Vitamin B2 0.3mg 0.38mg 6%
Saturated fat 2.123g 0.981g 5%
Calories 250kcal 142kcal 5%
Calcium 58mg 12mg 5%
Polyunsaturated fat 3.177g 2.539g 4%
Phosphorus 185mg 200mg 2%
Vitamin D 0.1µg 1%
Vitamin C 0.8mg 0mg 1%
Vitamin D 5IU 1%
Fructose 0.97g 1%
Magnesium 24mg 29mg 1%
Vitamin B3 7.72mg 7.86mg 1%
Vitamin A 3µg 12µg 1%
Net carbs 19.49g 0g N/A
Sugar 3.64g N/A
Zinc 0.61mg 0.64mg 0%
Vitamin B1 0.23mg 0.226mg 0%
Trans fat 0.03g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.003g 0.321g N/A
Omega-3 - DHA 0.003g 1.115g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0.287g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken sandwich Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Chicken sandwich
77%
Salmon raw
Minerals Daily Need Coverage Score
48%
Chicken sandwich
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 709mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 1.142g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 20mg)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $13)
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.
Which food is richer in vitamins?
?
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.