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  6. Salmon raw vs. Dates

Salmon raw vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and dates

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B5, phosphorus, and vitamin B1; however, dates are higher in fiber.
  • Salmon raw covers your daily need for vitamin B12, 133% more than dates.
  • The glycemic index of dates is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Dates, deglet noor.

Infographic

Salmon raw vs Dates 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%
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CopperCopper +21.4%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +222.6%
Contains more SeleniumSelenium +1116.7%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +27.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1537.5%

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.
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%
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +334.6%
Contains more Vitamin B2Vitamin B2 +475.8%
Contains more Vitamin B3Vitamin B3 +517%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +395.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Dates DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 3µg 61%
Vitamin B6 0.818mg 0.165mg 50%
Vitamin B3 7.86mg 1.274mg 41%
Protein 19.84g 2.45g 35%
Fiber 0g 8g 32%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Vitamin B2 0.38mg 0.066mg 24%
Vitamin B5 1.664mg 0.589mg 22%
Phosphorus 200mg 62mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.019g 17%
Vitamin B1 0.226mg 0.052mg 15%
Manganese 0.016mg 0.262mg 11%
Fats 6.34g 0.39g 9%
Calories 142kcal 282kcal 7%
Monounsaturated fat 2.103g 0.036g 5%
Copper 0.25mg 0.206mg 5%
Potassium 490mg 656mg 5%
Saturated fat 0.981g 0.032g 4%
Zinc 0.64mg 0.29mg 3%
Iron 0.8mg 1.02mg 3%
Calcium 12mg 39mg 3%
Magnesium 29mg 43mg 3%
Folate 25µg 19µg 2%
Sodium 44mg 2mg 2%
Vitamin K 2.7µg 2%
Vitamin A 12µg 0µg 1%
Choline 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.222mg 0.012mg 0%
Threonine 0.87mg 0.043mg 0%
Isoleucine 0.914mg 0.049mg 0%
Leucine 1.613mg 0.084mg 0%
Lysine 1.822mg 0.066mg 0%
Methionine 0.587mg 0.022mg 0%
Phenylalanine 0.775mg 0.05mg 0%
Valine 1.022mg 0.071mg 0%
Histidine 0.584mg 0.032mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +709.8%
Contains more FatsFats +1525.6%
Contains more WaterWater +233.7%
Contains more OtherOther +232.5%
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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +5741.7%
Contains more Poly. FatPolyunsaturated fat +13263.2%
Contains less Sat. FatSaturated fat -96.7%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.