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  6. Salmon raw vs. Dried fruit

Salmon raw vs. Dried fruit — In-Depth Nutrition Comparison

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How are salmon raw and dried fruit different?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, and vitamin B5, while dried fruit is higher in vitamin A, fiber, iron, and potassium.
  • Salmon raw covers your daily need for vitamin B12, 133% more than dried fruit.
  • Salmon raw contains 17 times more selenium than dried fruit. Salmon raw contains 36.5µg of selenium, while dried fruit contains 2.2µg.
  • Dried fruit has a higher glycemic index (31) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Salmon raw vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +64.1%
Contains more PhosphorusPhosphorus +181.7%
Contains more SeleniumSelenium +1559.1%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +137.1%
Contains more IronIron +232.5%
Contains more CopperCopper +37.2%
Contains less SodiumSodium -77.3%
Contains more ManganeseManganese +1368.8%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B2Vitamin B2 +413.5%
Contains more Vitamin B3Vitamin B3 +203.6%
Contains more Vitamin B5Vitamin B5 +222.5%
Contains more Vitamin B6Vitamin B6 +472%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Dried fruit DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 2.2µg 62%
Vitamin B6 0.818mg 0.143mg 52%
Vitamin B3 7.86mg 2.589mg 33%
Protein 19.84g 3.39g 33%
Fiber 0g 7.3g 29%
Vitamin E 4.33mg 29%
Vitamin B2 0.38mg 0.074mg 24%
Vitamin B5 1.664mg 0.516mg 23%
Iron 0.8mg 2.66mg 23%
Carbs 0g 62.64g 21%
Potassium 490mg 1162mg 20%
Vitamin A 12µg 180µg 19%
Vitamin B1 0.226mg 0.015mg 18%
Phosphorus 200mg 71mg 18%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.074g 16%
Fructose 12.47g 16%
Copper 0.25mg 0.343mg 10%
Manganese 0.016mg 0.235mg 10%
Fats 6.34g 0.51g 9%
Monounsaturated fat 2.103g 0.074g 5%
Calories 142kcal 241kcal 5%
Folate 25µg 10µg 4%
Calcium 12mg 55mg 4%
Saturated fat 0.981g 0.017g 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Zinc 0.64mg 0.39mg 2%
Sodium 44mg 10mg 1%
Vitamin C 0mg 1mg 1%
Magnesium 29mg 32mg 1%
Net carbs 0g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.222mg 0.016mg 0%
Threonine 0.87mg 0.073mg 0%
Isoleucine 0.914mg 0.063mg 0%
Leucine 1.613mg 0.105mg 0%
Lysine 1.822mg 0.083mg 0%
Methionine 0.587mg 0.015mg 0%
Phenylalanine 0.775mg 0.062mg 0%
Valine 1.022mg 0.078mg 0%
Histidine 0.584mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +485.3%
Contains more FatsFats +1143.1%
Contains more WaterWater +121.8%
Contains more OtherOther +107%
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2741.9%
Contains more Poly. FatPolyunsaturated fat +3331.1%
Contains less Sat. FatSaturated fat -98.3%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.