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  6. Salmon raw vs. Fontina

Salmon raw vs. Fontina — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and fontina?

  • Salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, selenium, copper, and vitamin B5, yet fontina is richer in calcium and zinc.
  • Fontina's daily need coverage for saturated fat is 91% higher.
  • Salmon raw has 52 times more vitamin B3 than fontina. Salmon raw has 7.86mg of vitamin B3, while fontina has 0.15mg.
  • Salmon raw contains less sodium.
  • Salmon raw has a lower glycemic index than fontina.

We used Fish, salmon, Atlantic, wild, raw and Cheese, fontina types in this comparison.

Infographic

Salmon raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +665.6%
Contains more IronIron +247.8%
Contains more CopperCopper +900%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +4483.3%
Contains more ZincZinc +446.9%
Contains more PhosphorusPhosphorus +73%

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin B1Vitamin B1 +976.2%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B3Vitamin B3 +5140%
Contains more Vitamin B5Vitamin B5 +287.9%
Contains more Vitamin B6Vitamin B6 +885.5%
Contains more Vitamin B12Vitamin B12 +89.3%
Contains more FolateFolate +316.7%
Contains more Vitamin AVitamin A +2075%
~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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more WaterWater +80.6%
Contains more OtherOther +40.4%
Contains more ProteinProtein +29%
Contains more FatsFats +391.2%
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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +53.5%
Contains more Mono. FatMonounsaturated fat +313.1%

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 Fontina
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 Fontina DV% diff.
Saturated fat 0.981g 19.196g 83%
Vitamin B12 3.18µg 1.68µg 63%
Vitamin B6 0.818mg 0.083mg 57%
Calcium 12mg 550mg 54%
Vitamin B3 7.86mg 0.15mg 48%
Selenium 36.5µg 14.5µg 40%
Fats 6.34g 31.14g 38%
Sodium 44mg 800mg 33%
Vitamin A 12µg 261µg 28%
Zinc 0.64mg 3.5mg 26%
Vitamin B5 1.664mg 0.429mg 25%
Copper 0.25mg 0.025mg 25%
Phosphorus 200mg 346mg 21%
Cholesterol 55mg 116mg 20%
Vitamin B1 0.226mg 0.021mg 17%
Monounsaturated fat 2.103g 8.687g 16%
Vitamin B2 0.38mg 0.204mg 14%
Potassium 490mg 64mg 13%
Protein 19.84g 25.6g 12%
Calories 142kcal 389kcal 12%
Iron 0.8mg 0.23mg 7%
Polyunsaturated fat 2.539g 1.654g 6%
Folate 25µg 6µg 5%
Magnesium 29mg 14mg 4%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Choline 15.4mg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.6µg 2%
Carbs 0g 1.55g 1%
Net carbs 0g 1.55g N/A
Sugar 1.55g N/A
Manganese 0.016mg 0.014mg 0%
Tryptophan 0.222mg 0.361mg 0%
Threonine 0.87mg 0.935mg 0%
Isoleucine 0.914mg 1.384mg 0%
Leucine 1.613mg 2.664mg 0%
Lysine 1.822mg 2.328mg 0%
Methionine 0.587mg 0.706mg 0%
Phenylalanine 0.775mg 1.497mg 0%
Valine 1.022mg 1.926mg 0%
Histidine 0.584mg 0.959mg 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 Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
49%
Salmon raw
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 756mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 18.215g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Fontina
Fontina is cheaper (difference - $9.5)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.