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Salmon raw vs. Feta — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and feta

  • Salmon raw is higher in vitamin B12, vitamin B3, selenium, vitamin B6, and copper, yet feta is higher in calcium, vitamin B2, and zinc.
  • Feta covers your daily saturated fat needs 70% more than salmon raw.
  • Salmon raw contains 8 times more vitamin B3 than feta. While salmon raw contains 7.86mg of vitamin B3, feta contains only 0.991mg.
  • The amount of saturated fat in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Cheese, feta.

Infographic

Salmon raw vs Feta 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%
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +690.3%
Contains more IronIron +23.1%
Contains more CopperCopper +681.3%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +143.3%
Contains more CalciumCalcium +4008.3%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +68.5%
Contains more ManganeseManganese +75%

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%
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin B1Vitamin B1 +46.8%
Contains more Vitamin B3Vitamin B3 +693.1%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +92.9%
Contains more Vitamin B12Vitamin B12 +88.2%
Contains more Vitamin AVitamin A +941.7%
Contains more Vitamin B2Vitamin B2 +122.1%
Contains more FolateFolate +28%
~equal in Vitamin C ~0mg

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
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +39.6%
Contains more WaterWater +24%
Contains more FatsFats +235.6%
Contains more CarbsCarbs +∞%
~equal in Other ~5.2g

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
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +329.6%
Contains more Mono. FatMonounsaturated fat +119.8%

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 Feta
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Feta DV% diff.
Saturated fat 0.981g 14.946g 63%
Vitamin B12 3.18µg 1.69µg 62%
Calcium 12mg 493mg 48%
Vitamin B3 7.86mg 0.991mg 43%
Selenium 36.5µg 15µg 39%
Sodium 44mg 917mg 38%
Vitamin B2 0.38mg 0.844mg 36%
Vitamin B6 0.818mg 0.424mg 30%
Copper 0.25mg 0.032mg 24%
Fats 6.34g 21.28g 23%
Zinc 0.64mg 2.88mg 20%
Phosphorus 200mg 337mg 20%
Vitamin B5 1.664mg 0.967mg 14%
Potassium 490mg 62mg 13%
Polyunsaturated fat 2.539g 0.591g 13%
Vitamin A 12µg 125µg 13%
Cholesterol 55mg 89mg 11%
Protein 19.84g 14.21g 11%
Monounsaturated fat 2.103g 4.623g 6%
Vitamin B1 0.226mg 0.154mg 6%
Calories 142kcal 264kcal 6%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Iron 0.8mg 0.65mg 2%
Magnesium 29mg 19mg 2%
Vitamin K 1.8µg 2%
Folate 25µg 32µg 2%
Vitamin D 16IU 2%
Manganese 0.016mg 0.028mg 1%
Vitamin E 0.18mg 1%
Carbs 0g 4.09g 1%
Net carbs 0g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.222mg 0.2mg 0%
Threonine 0.87mg 0.637mg 0%
Isoleucine 0.914mg 0.803mg 0%
Leucine 1.613mg 1.395mg 0%
Lysine 1.822mg 1.219mg 0%
Methionine 0.587mg 0.368mg 0%
Phenylalanine 0.775mg 0.675mg 0%
Valine 1.022mg 1.065mg 0%
Histidine 0.584mg 0.397mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Feta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
77%
Salmon raw
54%
Feta
Minerals Daily Need Coverage Score
49%
Salmon raw
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 873mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 13.965g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $10.5)
Which food is richer in minerals?
?
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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.