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  6. Salmon raw vs. Crackers

Salmon raw vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and crackers

  • Salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B5, and vitamin B3, yet crackers are higher in iron and manganese.
  • Salmon raw covers your daily vitamin B12 needs 133% more than crackers.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Crackers, standard snack-type, regular.

Infographic

Salmon raw vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +315.3%
Contains more CopperCopper +140.4%
Contains more ZincZinc +30.6%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +444.8%
Contains more CalciumCalcium +900%
Contains more IronIron +403.8%
Contains more PhosphorusPhosphorus +24%
Contains more ManganeseManganese +2968.8%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +80.6%
Contains more Vitamin B5Vitamin B5 +299%
Contains more Vitamin B6Vitamin B6 +1198.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +84.1%
Contains more Vitamin B2Vitamin B2 +20%
Contains more FolateFolate +268%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Crackers DV% diff.
Vitamin B12 3.18µg 0µg 133%
Polyunsaturated fat 2.539g 13.137g 71%
Vitamin B6 0.818mg 0.063mg 58%
Vitamin K 69.3µg 58%
Selenium 36.5µg 6.7µg 54%
Iron 0.8mg 4.03mg 40%
Fats 6.34g 26.43g 31%
Sodium 44mg 726mg 30%
Protein 19.84g 6.64g 26%
Vitamin B5 1.664mg 0.417mg 25%
Vitamin B3 7.86mg 4.352mg 22%
Saturated fat 0.981g 5.562g 21%
Manganese 0.016mg 0.491mg 21%
Carbs 0g 61.3g 20%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Calories 142kcal 510kcal 18%
Cholesterol 55mg 0mg 18%
Folate 25µg 92µg 17%
Copper 0.25mg 0.104mg 16%
Vitamin B1 0.226mg 0.416mg 16%
Potassium 490mg 118mg 11%
Monounsaturated fat 2.103g 6.553g 11%
Calcium 12mg 120mg 11%
Fiber 0g 2.3g 9%
Phosphorus 200mg 248mg 7%
Vitamin B2 0.38mg 0.456mg 6%
Magnesium 29mg 18mg 3%
Choline 9.6mg 2%
Vitamin A 12µg 0µg 1%
Zinc 0.64mg 0.49mg 1%
Net carbs 0g 59g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.222mg 0.084mg 0%
Threonine 0.87mg 0.193mg 0%
Isoleucine 0.914mg 0.246mg 0%
Leucine 1.613mg 0.471mg 0%
Lysine 1.822mg 0.103mg 0%
Methionine 0.587mg 0.112mg 0%
Phenylalanine 0.775mg 0.331mg 0%
Valine 1.022mg 0.294mg 0%
Histidine 0.584mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +198.8%
Contains more WaterWater +2081.5%
Contains more OtherOther +113.7%
Contains more FatsFats +316.9%
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% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +211.6%
Contains more Poly. FatPolyunsaturated fat +417.4%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.