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  6. Salmon raw vs. Goat cheese

Salmon raw vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and goat cheese

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5; however, goat cheese is higher in copper, calcium, vitamin A, and phosphorus.
  • Salmon raw covers your daily need for vitamin B12, 123% more than goat cheese.
  • Salmon raw has 14 times more vitamin B6 than goat cheese. While salmon raw has 0.818mg of vitamin B6, goat cheese has only 0.06mg.
  • Salmon raw has less saturated fat.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Cheese, goat, semisoft type.

Infographic

Salmon raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +210.1%
Contains less SodiumSodium -89.4%
Contains more SeleniumSelenium +860.5%
Contains more CalciumCalcium +2383.3%
Contains more IronIron +102.5%
Contains more CopperCopper +125.6%
Contains more PhosphorusPhosphorus +87.5%
Contains more ManganeseManganese +481.3%
~equal in Magnesium ~29mg
~equal in Zinc ~0.66mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +213.9%
Contains more Vitamin B3Vitamin B3 +584.7%
Contains more Vitamin B5Vitamin B5 +775.8%
Contains more Vitamin B6Vitamin B6 +1263.3%
Contains more Vitamin B12Vitamin B12 +1345.5%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +3291.7%
Contains more Vitamin B2Vitamin B2 +77.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Goat cheese DV% diff.
Vitamin B12 3.18µg 0.22µg 123%
Saturated fat 0.981g 20.639g 89%
Selenium 36.5µg 3.8µg 59%
Vitamin B6 0.818mg 0.06mg 58%
Vitamin A 12µg 407µg 44%
Vitamin B3 7.86mg 1.148mg 42%
Fats 6.34g 29.84g 36%
Copper 0.25mg 0.564mg 35%
Calcium 12mg 298mg 29%
Vitamin B5 1.664mg 0.19mg 29%
Phosphorus 200mg 375mg 25%
Vitamin B2 0.38mg 0.676mg 23%
Sodium 44mg 415mg 16%
Vitamin B1 0.226mg 0.072mg 13%
Polyunsaturated fat 2.539g 0.709g 12%
Monounsaturated fat 2.103g 6.808g 12%
Calories 142kcal 364kcal 11%
Iron 0.8mg 1.62mg 10%
Potassium 490mg 158mg 10%
Cholesterol 55mg 79mg 8%
Folate 25µg 2µg 6%
Choline 15.4mg 3%
Manganese 0.016mg 0.093mg 3%
Vitamin D 0.5µg 3%
Protein 19.84g 21.58g 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Net carbs 0g 0.12g N/A
Carbs 0g 0.12g 0%
Magnesium 29mg 29mg 0%
Sugar 0.12g N/A
Zinc 0.64mg 0.66mg 0%
Tryptophan 0.222mg 0.227mg 0%
Threonine 0.87mg 0.805mg 0%
Isoleucine 0.914mg 0.893mg 0%
Leucine 1.613mg 1.861mg 0%
Lysine 1.822mg 1.549mg 0%
Methionine 0.587mg 0.575mg 0%
Phenylalanine 0.775mg 0.859mg 0%
Valine 1.022mg 1.485mg 0%
Histidine 0.584mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more WaterWater +50.5%
Contains more OtherOther +81%
Contains more FatsFats +370.7%
Contains more CarbsCarbs +∞%
~equal in Protein ~21.58g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Poly. FatPolyunsaturated fat +258.1%
Contains more Mono. FatMonounsaturated fat +223.7%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.