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  6. Salmon raw vs. Cheeseburger

Salmon raw vs. Cheeseburger — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and cheeseburgers

  • Salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B5, vitamin B3, and copper, yet cheeseburgers are higher in iron and zinc.
  • Salmon raw covers your daily vitamin B12 needs 101% more than cheeseburgers.
  • Salmon raw contains 4 times more vitamin B6 than cheeseburgers. While salmon raw contains 0.818mg of vitamin B6, cheeseburgers contain only 0.228mg.
  • 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 Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Salmon raw vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +125.2%
Contains more PhosphorusPhosphorus +24.2%
Contains less SodiumSodium -91.5%
Contains more SeleniumSelenium +86.2%
Contains more CalciumCalcium +891.7%
Contains more IronIron +238.8%
Contains more ZincZinc +289.1%
Contains more ManganeseManganese +1875%

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +258.8%
Contains more Vitamin B12Vitamin B12 +318.4%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin B1Vitamin B1 +29.6%
Contains more FolateFolate +180%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.363mg

All nutrients comparison - raw data values

Nutrient Salmon raw Cheeseburger DV% diff.
Vitamin B12 3.18µg 0.76µg 101%
Vitamin B6 0.818mg 0.228mg 45%
Selenium 36.5µg 19.6µg 31%
Saturated fat 0.981g 6.473g 25%
Iron 0.8mg 2.71mg 24%
Vitamin B5 1.664mg 0.545mg 22%
Sodium 44mg 515mg 20%
Zinc 0.64mg 2.49mg 17%
Vitamin B3 7.86mg 5.217mg 17%
Copper 0.25mg 0.111mg 15%
Manganese 0.016mg 0.316mg 13%
Fats 6.34g 14.72g 13%
Folate 25µg 70µg 11%
Calcium 12mg 119mg 11%
Potassium 490mg 196mg 9%
Carbs 0g 28.03g 9%
Monounsaturated fat 2.103g 5.413g 8%
Calories 142kcal 308kcal 8%
Starch 19.87g 8%
Fiber 0g 2g 8%
Protein 19.84g 16.51g 7%
Polyunsaturated fat 2.539g 1.658g 6%
Phosphorus 200mg 161mg 6%
Vitamin B1 0.226mg 0.293mg 6%
Choline 28.9mg 5%
Vitamin K 4.2µg 4%
Cholesterol 55mg 43mg 4%
Vitamin A 12µg 50µg 4%
Vitamin E 0.52mg 3%
Fructose 1.94g 2%
Magnesium 29mg 26mg 1%
Vitamin B2 0.38mg 0.363mg 1%
Vitamin D 0.1µg 1%
Net carbs 0g 26.03g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.57g N/A
Tryptophan 0.222mg 0.155mg 0%
Threonine 0.87mg 0.571mg 0%
Isoleucine 0.914mg 0.755mg 0%
Leucine 1.613mg 1.316mg 0%
Lysine 1.822mg 0.784mg 0%
Methionine 0.587mg 0.377mg 0%
Phenylalanine 0.775mg 0.755mg 0%
Valine 1.022mg 0.881mg 0%
Histidine 0.584mg 0.445mg 0%
Omega-3 - EPA 0.321g 0.005g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.287g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g 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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more ProteinProtein +20.2%
Contains more WaterWater +77.3%
Contains more OtherOther +152.1%
Contains more FatsFats +132.2%
Contains more CarbsCarbs +∞%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +53.1%
Contains more Mono. FatMonounsaturated fat +157.4%

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.