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Bass vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between Bass and Salmon raw

  • Bass is richer in Vitamin B12, Selenium, and Phosphorus, yet Salmon raw is richer in Vitamin B6, Vitamin B3, Vitamin B2, Copper, Vitamin B5, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Bass is 51% higher.
  • Bass contains 2 times more Cholesterol than Salmon raw. Bass contains 103mg of Cholesterol, while Salmon raw contains 55mg.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Bass 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.
Contains more Calcium +58.3%
Contains more Iron +35%
Contains more Magnesium +75.9%
Contains more Phosphorus +27%
Contains more Manganese +18.8%
Contains more Selenium +28.2%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Zinc +25.5%
Contains more Copper +525%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +58.3%
Contains more Iron +35%
Contains more Magnesium +75.9%
Contains more Phosphorus +27%
Contains more Manganese +18.8%
Contains more Selenium +28.2%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Zinc +25.5%
Contains more Copper +525%

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.
Bass
2
:
Contains more Vitamin A +160%
Contains more Vitamin B12 +38.7%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +927%
Contains more Vitamin B3 +207.3%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +136.4%
Contains more Folate +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +160%
Contains more Vitamin B12 +38.7%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +927%
Contains more Vitamin B3 +207.3%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +136.4%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.6%
Contains more Fats +112%
Contains more Other +478.3%
Equal in Water - 68.5
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 Protein +14.6%
Contains more Fats +112%
Contains more Other +478.3%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +148.6%
Contains more Polyunsaturated fat +152.6%
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +148.6%
Contains more Polyunsaturated fat +152.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bass Salmon raw Opinion
Protein 22.73g 19.84g Bass
Fats 2.99g 6.34g Salmon raw
Calories 124kcal 142kcal Salmon raw
Calcium 19mg 12mg Bass
Iron 1.08mg 0.8mg Bass
Magnesium 51mg 29mg Bass
Phosphorus 254mg 200mg Bass
Potassium 328mg 490mg Salmon raw
Sodium 88mg 44mg Salmon raw
Zinc 0.51mg 0.64mg Salmon raw
Copper 0.04mg 0.25mg Salmon raw
Manganese 0.019mg 0.016mg Bass
Selenium 46.8µg 36.5µg Bass
Vitamin A 104IU 40IU Bass
Vitamin A RAE 31µg 12µg Bass
Vitamin B1 0.115mg 0.226mg Salmon raw
Vitamin B2 0.037mg 0.38mg Salmon raw
Vitamin B3 2.558mg 7.86mg Salmon raw
Vitamin B5 0.865mg 1.664mg Salmon raw
Vitamin B6 0.346mg 0.818mg Salmon raw
Folate 10µg 25µg Salmon raw
Vitamin B12 4.41µg 3.18µg Bass
Tryptophan 0.255mg 0.222mg Bass
Threonine 0.997mg 0.87mg Bass
Isoleucine 1.047mg 0.914mg Bass
Leucine 1.848mg 1.613mg Bass
Lysine 2.088mg 1.822mg Bass
Methionine 0.673mg 0.587mg Bass
Phenylalanine 0.887mg 0.775mg Bass
Valine 1.171mg 1.022mg Bass
Histidine 0.669mg 0.584mg Bass
Cholesterol 103mg 55mg Salmon raw
Saturated Fat 0.65g 0.981g Bass
Omega-3 - DHA 0.75g 1.115g Salmon raw
Omega-3 - EPA 0.217g 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 0.846g 2.103g Salmon raw
Polyunsaturated fat 1.005g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Salmon raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
65%
Bass
83%
Salmon raw
Minerals Daily Need Coverage Score
52%
Bass
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 48mg)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 0.331g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $13)
Which food is richer in minerals?
Bass
Bass is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.