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Fast food vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between fast food and salmon raw

  • Fast food has more iron, zinc, and manganese; however, salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B5, copper, and vitamin B3.
  • Salmon raw covers your daily need for vitamin B12, 95% more than fast food.
  • Fast food has 22 times more manganese than salmon raw. While fast food has 0.357mg of manganese, salmon raw has only 0.016mg.
  • Salmon raw has less saturated fat.
  • The glycemic index of fast food is higher.

These are the specific foods used in this comparison Fast foods, hamburger; single, regular patty; plain and Fish, salmon, Atlantic, wild, raw.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +416.7%
Contains more IronIron +282.5%
Contains more ZincZinc +293.8%
Contains more ManganeseManganese +2131.3%
Contains more PotassiumPotassium +148.7%
Contains more CopperCopper +106.6%
Contains more PhosphorusPhosphorus +49.3%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +79.8%
~equal in Magnesium ~29mg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +285.8%
Contains more Vitamin B12Vitamin B12 +257.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.38mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +89.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +20.1%
Contains more WaterWater +78.2%
Contains more OtherOther +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +129.9%
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +51.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food 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 Fast food Salmon raw DV% diff.
Vitamin B12 0.89µg 3.18µg 95%
Vitamin B6 0.212mg 0.818mg 47%
Selenium 20.3µg 36.5µg 29%
Iron 3.06mg 0.8mg 28%
Vitamin B5 0.53mg 1.664mg 23%
Zinc 2.52mg 0.64mg 17%
Saturated fat 4.493g 0.981g 16%
Manganese 0.357mg 0.016mg 15%
Copper 0.121mg 0.25mg 14%
Folate 80µg 25µg 14%
Vitamin B3 5.617mg 7.86mg 14%
Sodium 331mg 44mg 12%
Carbs 31.5g 0g 11%
Fats 12.01g 6.34g 9%
Starch 22.87g 9%
Phosphorus 134mg 200mg 9%
Potassium 197mg 490mg 9%
Vitamin B1 0.317mg 0.226mg 8%
Calories 297kcal 142kcal 8%
Fiber 1.7g 0g 7%
Monounsaturated fat 4.835g 2.103g 7%
Cholesterol 33mg 55mg 7%
Protein 16.52g 19.84g 7%
Polyunsaturated fat 1.68g 2.539g 6%
Choline 34.4mg 6%
Calcium 62mg 12mg 5%
Vitamin K 4.9µg 4%
Vitamin E 0.38mg 3%
Fructose 2.27g 3%
Vitamin D 0.1µg 1%
Vitamin B2 0.363mg 0.38mg 1%
Net carbs 29.8g 0g N/A
Vitamin D 2IU 0%
Magnesium 27mg 29mg 0%
Sugar 4.88g N/A
Vitamin A 9µg 12µg 0%
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.222mg 0%
Threonine 0.46mg 0.87mg 0%
Isoleucine 0.642mg 0.914mg 0%
Leucine 1.13mg 1.613mg 0%
Lysine 0.785mg 1.822mg 0%
Methionine 0.306mg 0.587mg 0%
Phenylalanine 0.67mg 0.775mg 0%
Valine 0.728mg 1.022mg 0%
Histidine 0.402mg 0.584mg 0%
Omega-3 - EPA 0.005g 0.321g N/A
Omega-3 - DHA 0.001g 1.115g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0.287g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
77%
Salmon raw
Minerals Daily Need Coverage Score
54%
Fast food
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 287mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 3.512g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Fast food
Fast food is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Fast food
Fast food 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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.