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  6. Salmon raw vs. Chicken sandwich

Salmon raw vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are salmon raw and chicken sandwich different?

  • Salmon raw is richer in vitamin B12, vitamin B6, selenium, copper, vitamin B5, and potassium, while chicken sandwich is higher in iron and manganese.
  • Salmon raw covers your daily need for vitamin B12, 127% more than chicken sandwich.
  • Salmon raw contains 4 times more copper than chicken sandwich. Salmon raw contains 0.25mg of copper, while chicken sandwich contains 0.067mg.
  • Chicken sandwich is lower in cholesterol.
  • Chicken sandwich has a higher glycemic index (74) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.

Infographic

Salmon raw vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +20.8%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +273.1%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +83.4%
Contains more CalciumCalcium +383.3%
Contains more IronIron +121.3%
Contains more ManganeseManganese +1268.8%
~equal in Zinc ~0.61mg
~equal in Phosphorus ~185mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin B12Vitamin B12 +2346.2%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +88%
~equal in Vitamin B1 ~0.23mg
~equal in Vitamin B3 ~7.72mg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +21.9%
Contains more WaterWater +40%
Contains more OtherOther +97%
Contains more FatsFats +76.5%
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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +113.1%
Contains more Poly. FatPolyunsaturated fat +25.1%

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 Chicken sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Chicken sandwich DV% diff.
Vitamin B12 3.18µg 0.13µg 127%
Vitamin B6 0.818mg 0.383mg 33%
Sodium 44mg 753mg 31%
Selenium 36.5µg 19.9µg 30%
Copper 0.25mg 0.067mg 20%
Vitamin E 2.41mg 16%
Iron 0.8mg 1.77mg 12%
Vitamin B5 1.664mg 1.2mg 9%
Manganese 0.016mg 0.219mg 9%
Vitamin K 8.5µg 7%
Potassium 490mg 245mg 7%
Cholesterol 55mg 35mg 7%
Carbs 0g 20.89g 7%
Starch 16.5g 7%
Protein 19.84g 16.28g 7%
Fats 6.34g 11.19g 7%
Choline 35.3mg 6%
Folate 25µg 47µg 6%
Fiber 0g 1.4g 6%
Monounsaturated fat 2.103g 4.481g 6%
Vitamin B2 0.38mg 0.3mg 6%
Saturated fat 0.981g 2.123g 5%
Calories 142kcal 250kcal 5%
Calcium 12mg 58mg 5%
Polyunsaturated fat 2.539g 3.177g 4%
Phosphorus 200mg 185mg 2%
Vitamin D 0.1µg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin D 5IU 1%
Fructose 0.97g 1%
Magnesium 29mg 24mg 1%
Vitamin B3 7.86mg 7.72mg 1%
Vitamin A 12µg 3µg 1%
Net carbs 0g 19.49g N/A
Sugar 3.64g N/A
Zinc 0.64mg 0.61mg 0%
Vitamin B1 0.226mg 0.23mg 0%
Trans fat 0.03g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0.003g N/A
Omega-3 - DHA 1.115g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.287g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
77%
Salmon raw
44%
Chicken sandwich
Minerals Daily Need Coverage Score
49%
Salmon raw
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 709mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 1.142g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 20mg)
Which food is cheaper?
Chicken sandwich
Chicken sandwich 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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.