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Salmon raw vs. Roquefort — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Roquefort

  • Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, and Copper, yet Roquefort is higher in Calcium, Vitamin A RAE, and Phosphorus.
  • Salmon raw covers your daily Vitamin B12 needs 106% more than Roquefort.
  • Salmon raw contains 11 times more Vitamin B3 than Roquefort. While Salmon raw contains 7.86mg of Vitamin B3, Roquefort contains only 0.734mg.
  • The amount of Saturated Fat in Salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Cheese, roquefort.

Infographic

Salmon raw vs Roquefort 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 Iron +42.9%
Contains more Potassium +438.5%
Contains less Sodium -97.6%
Contains more Copper +635.3%
Contains more Selenium +151.7%
Contains more Calcium +5416.7%
Contains more Phosphorus +96%
Contains more Zinc +225%
Contains more Manganese +87.5%
Equal in Magnesium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Contains more Iron +42.9%
Contains more Potassium +438.5%
Contains less Sodium -97.6%
Contains more Copper +635.3%
Contains more Selenium +151.7%
Contains more Calcium +5416.7%
Contains more Phosphorus +96%
Contains more Zinc +225%
Contains more Manganese +87.5%
Equal in Magnesium - 30

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.
:
Contains more Vitamin B1 +465%
Contains more Vitamin B3 +970.8%
Contains more Vitamin B6 +559.7%
Contains more Vitamin B12 +396.9%
Contains more Vitamin A +2517.5%
Contains more Vitamin B2 +54.2%
Contains more Folate +96%
Equal in Vitamin B5 - 1.731
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
Contains more Vitamin B1 +465%
Contains more Vitamin B3 +970.8%
Contains more Vitamin B6 +559.7%
Contains more Vitamin B12 +396.9%
Contains more Vitamin A +2517.5%
Contains more Vitamin B2 +54.2%
Contains more Folate +96%
Equal in Vitamin B5 - 1.731

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +73.9%
Contains more Fats +383.3%
Contains more Carbs +∞%
Contains more Other +21.1%
Equal in Protein - 21.54
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more Water +73.9%
Contains more Fats +383.3%
Contains more Carbs +∞%
Contains more Other +21.1%
Equal in Protein - 21.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.9%
Contains more Polyunsaturated fat +92.3%
Contains more Monounsaturated Fat +302.9%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Contains less Saturated Fat -94.9%
Contains more Polyunsaturated fat +92.3%
Contains more Monounsaturated Fat +302.9%

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 Roquefort
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Roquefort Opinion
Net carbs 0g 2g Roquefort
Protein 19.84g 21.54g Roquefort
Fats 6.34g 30.64g Roquefort
Carbs 0g 2g Roquefort
Calories 142kcal 369kcal Roquefort
Calcium 12mg 662mg Roquefort
Iron 0.8mg 0.56mg Salmon raw
Magnesium 29mg 30mg Roquefort
Phosphorus 200mg 392mg Roquefort
Potassium 490mg 91mg Salmon raw
Sodium 44mg 1809mg Salmon raw
Zinc 0.64mg 2.08mg Roquefort
Copper 0.25mg 0.034mg Salmon raw
Manganese 0.016mg 0.03mg Roquefort
Selenium 36.5µg 14.5µg Salmon raw
Vitamin A 40IU 1047IU Roquefort
Vitamin A RAE 12µg 294µg Roquefort
Vitamin B1 0.226mg 0.04mg Salmon raw
Vitamin B2 0.38mg 0.586mg Roquefort
Vitamin B3 7.86mg 0.734mg Salmon raw
Vitamin B5 1.664mg 1.731mg Roquefort
Vitamin B6 0.818mg 0.124mg Salmon raw
Folate 25µg 49µg Roquefort
Vitamin B12 3.18µg 0.64µg Salmon raw
Tryptophan 0.222mg 0.303mg Roquefort
Threonine 0.87mg 0.965mg Roquefort
Isoleucine 0.914mg 1.217mg Roquefort
Leucine 1.613mg 2.114mg Roquefort
Lysine 1.822mg 1.848mg Roquefort
Methionine 0.587mg 0.558mg Salmon raw
Phenylalanine 0.775mg 1.023mg Roquefort
Valine 1.022mg 1.614mg Roquefort
Histidine 0.584mg 0.602mg Roquefort
Cholesterol 55mg 90mg Salmon raw
Saturated Fat 0.981g 19.263g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g 8.474g Roquefort
Polyunsaturated fat 2.539g 1.32g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Roquefort
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
39%
Roquefort
Minerals Daily Need Coverage Score
49%
Salmon raw
80%
Roquefort

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1765mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 18.282g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Roquefort
Roquefort is cheaper (difference - $9.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.