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  6. Salmon raw vs. Roquefort

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, phosphorus, and vitamin A.
  • 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.
  • The glycemic index of 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.
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more PotassiumPotassium +438.5%
Contains more IronIron +42.9%
Contains more CopperCopper +635.3%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +5416.7%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +96%
Contains more ManganeseManganese +87.5%
~equal in Magnesium ~30mg

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin B1Vitamin B1 +465%
Contains more Vitamin B3Vitamin B3 +970.8%
Contains more Vitamin B6Vitamin B6 +559.7%
Contains more Vitamin B12Vitamin B12 +396.9%
Contains more Vitamin AVitamin A +2350%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more FolateFolate +96%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.731mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Roquefort DV% diff.
Vitamin B12 3.18µg 0.64µg 106%
Saturated fat 0.981g 19.263g 83%
Sodium 44mg 1809mg 77%
Calcium 12mg 662mg 65%
Vitamin B6 0.818mg 0.124mg 53%
Vitamin B3 7.86mg 0.734mg 45%
Selenium 36.5µg 14.5µg 40%
Fats 6.34g 30.64g 37%
Vitamin A 12µg 294µg 31%
Phosphorus 200mg 392mg 27%
Copper 0.25mg 0.034mg 24%
Vitamin B1 0.226mg 0.04mg 16%
Monounsaturated fat 2.103g 8.474g 16%
Vitamin B2 0.38mg 0.586mg 16%
Zinc 0.64mg 2.08mg 13%
Cholesterol 55mg 90mg 12%
Potassium 490mg 91mg 12%
Calories 142kcal 369kcal 11%
Polyunsaturated fat 2.539g 1.32g 8%
Folate 25µg 49µg 6%
Protein 19.84g 21.54g 3%
Iron 0.8mg 0.56mg 3%
Manganese 0.016mg 0.03mg 1%
Vitamin B5 1.664mg 1.731mg 1%
Carbs 0g 2g 1%
Net carbs 0g 2g N/A
Magnesium 29mg 30mg 0%
Tryptophan 0.222mg 0.303mg 0%
Threonine 0.87mg 0.965mg 0%
Isoleucine 0.914mg 1.217mg 0%
Leucine 1.613mg 2.114mg 0%
Lysine 1.822mg 1.848mg 0%
Methionine 0.587mg 0.558mg 0%
Phenylalanine 0.775mg 1.023mg 0%
Valine 1.022mg 1.614mg 0%
Histidine 0.584mg 0.602mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
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 WaterWater +73.9%
Contains more FatsFats +383.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.1%
~equal in Protein ~21.54g

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
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +92.3%
Contains more Mono. FatMonounsaturated fat +302.9%

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.