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  6. Salmon raw vs. Butter cookie

Salmon raw vs. Butter cookie — In-Depth Nutrition Comparison

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Differences between Salmon raw and Butter cookie

  • Salmon raw has more Vitamin B12, Vitamin B6, Selenium, Vitamin B3, Vitamin B5, and Phosphorus, while Butter cookie has more Iron, and Vitamin A RAE.
  • Salmon raw's daily need coverage for Vitamin B12 is 118% higher.
  • Butter cookie contains 23 times less Vitamin B6 than Salmon raw. Salmon raw contains 0.818mg of Vitamin B6, while Butter cookie contains 0.036mg.
  • The amount of Cholesterol in Salmon raw is lower.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Salmon raw vs Butter cookie 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.
Salmon raw
Salmon raw
7
:
3
Butter cookie
Butter cookie
Contains more Magnesium +141.7%
Contains more Phosphorus +96.1%
Contains more Potassium +341.4%
Contains less Sodium -84.4%
Contains more Zinc +68.4%
Contains more Copper +25%
Contains more Selenium +334.5%
Contains more Calcium +141.7%
Contains more Iron +177.5%
Contains more Manganese +962.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Butter cookie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 84% 9% 44% 10% 37% 11% 67% 23% 46%
Contains more Magnesium +141.7%
Contains more Phosphorus +96.1%
Contains more Potassium +341.4%
Contains less Sodium -84.4%
Contains more Zinc +68.4%
Contains more Copper +25%
Contains more Selenium +334.5%
Contains more Calcium +141.7%
Contains more Iron +177.5%
Contains more Manganese +962.5%

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.
Salmon raw
Salmon raw
5
:
6
Butter cookie
Butter cookie
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +146.4%
Contains more Vitamin B5 +241%
Contains more Vitamin B6 +2172.2%
Contains more Vitamin B12 +783.3%
Contains more Vitamin A +1582.5%
Contains more Vitamin B1 +63.7%
Contains more Folate +204%
Salmon raw
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%
Butter cookie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 12% 12% 0% 93% 78% 60% 30% 9% 57% 45% 5%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +146.4%
Contains more Vitamin B5 +241%
Contains more Vitamin B6 +2172.2%
Contains more Vitamin B12 +783.3%
Contains more Vitamin A +1582.5%
Contains more Vitamin B1 +63.7%
Contains more Folate +204%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Butter cookie
Butter cookie
Contains more Protein +225.2%
Contains more Water +1389.1%
Contains more Other +232.5%
Contains more Fats +196.5%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Butter cookie
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more Protein +225.2%
Contains more Water +1389.1%
Contains more Other +232.5%
Contains more Fats +196.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Butter cookie
Butter cookie
Contains less Saturated Fat -91.1%
Contains more Polyunsaturated fat +158.6%
Contains more Monounsaturated Fat +162.6%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Butter cookie
63% 31% 6%
Saturated Fat: 11.051 g
Monounsaturated Fat: 5.522 g
Polyunsaturated fat: 0.982 g
Contains less Saturated Fat -91.1%
Contains more Polyunsaturated fat +158.6%
Contains more Monounsaturated Fat +162.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Butter cookie Opinion
Net carbs 0g 68.1g Butter cookie
Protein 19.84g 6.1g Salmon raw
Fats 6.34g 18.8g Butter cookie
Carbs 0g 68.9g Butter cookie
Calories 142kcal 467kcal Butter cookie
Sugar 20.24g Salmon raw
Fiber 0g 0.8g Butter cookie
Calcium 12mg 29mg Butter cookie
Iron 0.8mg 2.22mg Butter cookie
Magnesium 29mg 12mg Salmon raw
Phosphorus 200mg 102mg Salmon raw
Potassium 490mg 111mg Salmon raw
Sodium 44mg 282mg Salmon raw
Zinc 0.64mg 0.38mg Salmon raw
Copper 0.25mg 0.2mg Salmon raw
Manganese 0.016mg 0.17mg Butter cookie
Selenium 36.5µg 8.4µg Salmon raw
Vitamin A 40IU 673IU Butter cookie
Vitamin A RAE 12µg 165µg Butter cookie
Vitamin E 0.58mg Butter cookie
Vitamin D 16IU Butter cookie
Vitamin D 0.4µg Butter cookie
Vitamin B1 0.226mg 0.37mg Butter cookie
Vitamin B2 0.38mg 0.335mg Salmon raw
Vitamin B3 7.86mg 3.19mg Salmon raw
Vitamin B5 1.664mg 0.488mg Salmon raw
Vitamin B6 0.818mg 0.036mg Salmon raw
Folate 25µg 76µg Butter cookie
Vitamin B12 3.18µg 0.36µg Salmon raw
Vitamin K 1.7µg Butter cookie
Tryptophan 0.222mg 0.084mg Salmon raw
Threonine 0.87mg 0.215mg Salmon raw
Isoleucine 0.914mg 0.277mg Salmon raw
Leucine 1.613mg 0.471mg Salmon raw
Lysine 1.822mg 0.308mg Salmon raw
Methionine 0.587mg 0.131mg Salmon raw
Phenylalanine 0.775mg 0.299mg Salmon raw
Valine 1.022mg 0.315mg Salmon raw
Histidine 0.584mg 0.136mg Salmon raw
Cholesterol 55mg 117mg Salmon raw
Saturated Fat 0.981g 11.051g Salmon raw
Omega-3 - DHA 1.115g 0.007g Salmon raw
Omega-3 - EPA 0.321g 0.011g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 5.522g Butter cookie
Polyunsaturated fat 2.539g 0.982g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Butter cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
83%
Salmon raw
36%
Butter cookie
Minerals Daily Need Coverage Score
49%
Salmon raw
34%
Butter cookie

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 238mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 10.07g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 55)
Which food is cheaper?
Butter cookie
Butter cookie 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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.