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  6. Salmon raw vs. Beetroot

Salmon raw vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and beetroot?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper, yet beetroot is richer in folate.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than beetroot.

We used Fish, salmon, Atlantic, wild, raw and Beets, raw types in this comparison.

Infographic

Salmon raw vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +50.8%
Contains more CopperCopper +233.3%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -43.6%
Contains more SeleniumSelenium +5114.3%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +1956.3%
~equal in Iron ~0.8mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +629%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +2253.3%
Contains more Vitamin B5Vitamin B5 +973.5%
Contains more Vitamin B6Vitamin B6 +1120.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +336%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Beetroot DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.7µg 65%
Vitamin B6 0.818mg 0.067mg 58%
Vitamin B3 7.86mg 0.334mg 47%
Protein 19.84g 1.61g 36%
Vitamin B5 1.664mg 0.155mg 30%
Vitamin B2 0.38mg 0.04mg 26%
Phosphorus 200mg 40mg 23%
Folate 25µg 109µg 21%
Copper 0.25mg 0.075mg 19%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.06g 17%
Vitamin B1 0.226mg 0.031mg 16%
Manganese 0.016mg 0.329mg 14%
Fiber 0g 2.8g 11%
Fats 6.34g 0.17g 9%
Monounsaturated fat 2.103g 0.032g 5%
Calories 142kcal 43kcal 5%
Potassium 490mg 325mg 5%
Vitamin C 0mg 4.9mg 5%
Saturated fat 0.981g 0.027g 4%
Zinc 0.64mg 0.35mg 3%
Carbs 0g 9.56g 3%
Vitamin A 12µg 2µg 1%
Sodium 44mg 78mg 1%
Magnesium 29mg 23mg 1%
Choline 6mg 1%
Net carbs 0g 6.76g N/A
Calcium 12mg 16mg 0%
Iron 0.8mg 0.8mg 0%
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.222mg 0.019mg 0%
Threonine 0.87mg 0.047mg 0%
Isoleucine 0.914mg 0.048mg 0%
Leucine 1.613mg 0.068mg 0%
Lysine 1.822mg 0.058mg 0%
Methionine 0.587mg 0.018mg 0%
Phenylalanine 0.775mg 0.046mg 0%
Valine 1.022mg 0.056mg 0%
Histidine 0.584mg 0.021mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1132.3%
Contains more FatsFats +3629.4%
Contains more OtherOther +392.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.9%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +6471.9%
Contains more Poly. FatPolyunsaturated fat +4131.7%
Contains less Sat. FatSaturated fat -97.2%

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
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.