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Salmon raw vs. Fruit salad — In-Depth Nutrition Comparison

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How are salmon raw and fruit salad different?

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, copper, and vitamin B1; however, fruit salad is richer in vitamin A.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index (0) than fruit salad (54).

Fish, salmon, Atlantic, wild, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Salmon raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +322.4%
Contains more IronIron +220%
Contains more CopperCopper +400%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +1328.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +843.8%
~equal in Calcium ~11mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +1954.5%
Contains more Vitamin B2Vitamin B2 +2614.3%
Contains more Vitamin B3Vitamin B3 +2107.9%
Contains more Vitamin B5Vitamin B5 +3039.6%
Contains more Vitamin B6Vitamin B6 +2929.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +733.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3790.2%
Contains more FatsFats +21033.3%
Contains more OtherOther +1946.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.8%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +41960%
Contains more Poly. FatPolyunsaturated fat +22981.8%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Salmon raw Fruit salad DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 66%
Vitamin B6 0.818mg 0.027mg 61%
Vitamin B3 7.86mg 0.356mg 47%
Protein 19.84g 0.51g 39%
Vitamin B5 1.664mg 0.053mg 32%
Vitamin B2 0.38mg 0.014mg 28%
Phosphorus 200mg 14mg 27%
Copper 0.25mg 0.05mg 22%
Vitamin B1 0.226mg 0.011mg 18%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.011g 17%
Potassium 490mg 116mg 11%
Fats 6.34g 0.03g 10%
Iron 0.8mg 0.25mg 7%
Folate 25µg 3µg 6%
Manganese 0.016mg 0.151mg 6%
Monounsaturated fat 2.103g 0.005g 5%
Calories 142kcal 50kcal 5%
Zinc 0.64mg 0.14mg 5%
Magnesium 29mg 8mg 5%
Fiber 0g 1g 4%
Carbs 0g 13.05g 4%
Saturated fat 0.981g 0.004g 4%
Vitamin C 0mg 3.3mg 4%
Vitamin A 12µg 30µg 2%
Sodium 44mg 5mg 2%
Net carbs 0g 12.05g N/A
Calcium 12mg 11mg 0%
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 N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
49%
Salmon raw
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.977g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.