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  6. Salmon raw vs. Dough

Salmon raw vs. Dough — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and dough

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B5, and vitamin B3, yet dough is higher in vitamin B1, iron, folate, and manganese.
  • Salmon raw covers your daily vitamin B12 needs 133% more than dough.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Bread, french or vienna (includes sourdough).

Infographic

Salmon raw vs Dough 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%
Dough
Dough
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more PotassiumPotassium +318.8%
Contains more CopperCopper +64.5%
Contains more PhosphorusPhosphorus +90.5%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +27.6%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +333.3%
Contains more IronIron +388.8%
Contains more ZincZinc +62.5%
Contains more ManganeseManganese +3506.3%

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%
Dough
Dough
6
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B5Vitamin B5 +265.7%
Contains more Vitamin B6Vitamin B6 +664.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +214.2%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more FolateFolate +392%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Dough DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.107mg 55%
Vitamin B1 0.226mg 0.71mg 40%
Iron 0.8mg 3.91mg 39%
Folate 25µg 123µg 25%
Manganese 0.016mg 0.577mg 24%
Vitamin B5 1.664mg 0.455mg 24%
Sodium 44mg 602mg 24%
Vitamin B3 7.86mg 4.817mg 19%
Cholesterol 55mg 0mg 18%
Protein 19.84g 10.75g 18%
Starch 44.23g 18%
Carbs 0g 51.88g 17%
Phosphorus 200mg 105mg 14%
Selenium 36.5µg 28.6µg 14%
Potassium 490mg 117mg 11%
Copper 0.25mg 0.152mg 11%
Polyunsaturated fat 2.539g 0.855g 11%
Fiber 0g 2.2g 9%
Calories 142kcal 272kcal 7%
Fats 6.34g 2.42g 6%
Vitamin B2 0.38mg 0.427mg 4%
Zinc 0.64mg 1.04mg 4%
Calcium 12mg 52mg 4%
Monounsaturated fat 2.103g 0.362g 4%
Saturated fat 0.981g 0.529g 2%
Vitamin E 0.21mg 1%
Fructose 0.51g 1%
Magnesium 29mg 32mg 1%
Vitamin K 0.7µg 1%
Choline 8mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 49.68g N/A
Sugar 4.62g N/A
Trans fat 0.005g 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 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g 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
Dough
Dough
1
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more ProteinProtein +84.6%
Contains more FatsFats +162%
Contains more WaterWater +107.6%
Contains more OtherOther +172.8%
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
Dough
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains more Mono. FatMonounsaturated fat +480.9%
Contains more Poly. FatPolyunsaturated fat +197%
Contains less Sat. FatSaturated fat -46.1%

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.