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Salmon raw vs. Currant — In-Depth Nutrition Comparison

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Significant differences between Salmon raw and Currant

  • Salmon raw has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, and Phosphorus, however, Currant is richer in Vitamin C, and Fiber.
  • Salmon raw covers your daily Vitamin B12 needs 133% more than Currant.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Currants, red and white, raw.

Infographic

Salmon raw vs Currant 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 Magnesium +123.1%
Contains more Phosphorus +354.5%
Contains more Potassium +78.2%
Contains more Zinc +178.3%
Contains more Copper +133.6%
Contains more Selenium +5983.3%
Contains more Calcium +175%
Contains more Iron +25%
Contains less Sodium -97.7%
Contains more Manganese +1062.5%
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 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Magnesium +123.1%
Contains more Phosphorus +354.5%
Contains more Potassium +78.2%
Contains more Zinc +178.3%
Contains more Copper +133.6%
Contains more Selenium +5983.3%
Contains more Calcium +175%
Contains more Iron +25%
Contains less Sodium -97.7%
Contains more Manganese +1062.5%

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 B2 +660%
Contains more Vitamin B3 +7760%
Contains more Vitamin B5 +2500%
Contains more Vitamin B6 +1068.6%
Contains more Folate +212.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin A - 42
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 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin B1 +465%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +7760%
Contains more Vitamin B5 +2500%
Contains more Vitamin B6 +1068.6%
Contains more Folate +212.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin A - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1317.1%
Contains more Fats +3070%
Contains more Other +718.5%
Contains more Carbs +∞%
Contains more Water +22.6%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +1317.1%
Contains more Fats +3070%
Contains more Other +718.5%
Contains more Carbs +∞%
Contains more Water +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7410.7%
Contains more Polyunsaturated fat +2785.2%
Contains less Saturated Fat -98.3%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +7410.7%
Contains more Polyunsaturated fat +2785.2%
Contains less Saturated Fat -98.3%

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

All nutrients comparison - raw data values

Nutrient Salmon raw Currant Opinion
Net carbs 0g 9.5g Currant
Protein 19.84g 1.4g Salmon raw
Fats 6.34g 0.2g Salmon raw
Carbs 0g 13.8g Currant
Calories 142kcal 56kcal Salmon raw
Fructose 3.53g Currant
Sugar 7.37g Salmon raw
Fiber 0g 4.3g Currant
Calcium 12mg 33mg Currant
Iron 0.8mg 1mg Currant
Magnesium 29mg 13mg Salmon raw
Phosphorus 200mg 44mg Salmon raw
Potassium 490mg 275mg Salmon raw
Sodium 44mg 1mg Currant
Zinc 0.64mg 0.23mg Salmon raw
Copper 0.25mg 0.107mg Salmon raw
Manganese 0.016mg 0.186mg Currant
Selenium 36.5µg 0.6µg Salmon raw
Vitamin A 40IU 42IU Currant
Vitamin A RAE 12µg 2µg Salmon raw
Vitamin E 0.1mg Currant
Vitamin C 0mg 41mg Currant
Vitamin B1 0.226mg 0.04mg Salmon raw
Vitamin B2 0.38mg 0.05mg Salmon raw
Vitamin B3 7.86mg 0.1mg Salmon raw
Vitamin B5 1.664mg 0.064mg Salmon raw
Vitamin B6 0.818mg 0.07mg Salmon raw
Folate 25µg 8µg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 11µg Currant
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 55mg 0mg Currant
Saturated Fat 0.981g 0.017g Currant
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0.028g Salmon raw
Polyunsaturated fat 2.539g 0.088g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Currant
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
18%
Currant
Minerals Daily Need Coverage Score
49%
Salmon raw
17%
Currant

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.964g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $12.5)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.