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  6. Salmon raw vs. Almonds

Salmon raw vs. Almonds — In-Depth Nutrition Comparison

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What are the differences between salmon raw and almonds?

  • Salmon raw is higher in vitamin B12, selenium, and vitamin B6, yet almonds are higher in manganese, copper, vitamin B2, magnesium, fiber, phosphorus, and iron.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Salmon raw has 9 times more selenium than almonds. While salmon raw has 36.5µg of selenium, almonds have only 4.1µg.

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

Infographic

Salmon raw vs Almonds 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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%
Contains more SeleniumSelenium +790.2%
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%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
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 +∞%
Contains more Vitamin B2Vitamin B2 +199.5%
Contains more FolateFolate +76%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.205mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Almonds DV% diff.
Vitamin E 25.63mg 171%
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 2.179mg 94%
Copper 0.25mg 1.031mg 87%
Monounsaturated fat 2.103g 31.551g 74%
Fats 6.34g 49.93g 67%
Polyunsaturated fat 2.539g 12.329g 65%
Selenium 36.5µg 4.1µg 59%
Vitamin B2 0.38mg 1.138mg 58%
Magnesium 29mg 270mg 57%
Vitamin B6 0.818mg 0.137mg 52%
Fiber 0g 12.5g 50%
Phosphorus 200mg 481mg 40%
Iron 0.8mg 3.71mg 36%
Vitamin B3 7.86mg 3.618mg 27%
Calcium 12mg 269mg 26%
Vitamin B5 1.664mg 0.471mg 24%
Zinc 0.64mg 3.12mg 23%
Calories 142kcal 579kcal 22%
Cholesterol 55mg 0mg 18%
Saturated fat 0.981g 3.802g 13%
Choline 52.1mg 9%
Potassium 490mg 733mg 7%
Carbs 0g 21.55g 7%
Folate 25µg 44µg 5%
Protein 19.84g 21.15g 3%
Sodium 44mg 1mg 2%
Vitamin B1 0.226mg 0.205mg 2%
Vitamin A 12µg 0µg 1%
Net carbs 0g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.222mg 0.211mg 0%
Threonine 0.87mg 0.601mg 0%
Isoleucine 0.914mg 0.751mg 0%
Leucine 1.613mg 1.473mg 0%
Lysine 1.822mg 0.568mg 0%
Methionine 0.587mg 0.157mg 0%
Phenylalanine 0.775mg 1.132mg 0%
Valine 1.022mg 0.855mg 0%
Histidine 0.584mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.287g 0g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
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
Contains more WaterWater +1453.3%
Contains more OtherOther +79.7%
Contains more FatsFats +687.5%
Contains more CarbsCarbs +∞%
~equal in Protein ~21.15g

Fat Type Comparison

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

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