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  6. Salmon raw vs. Gratin

Salmon raw vs. Gratin — In-Depth Nutrition Comparison

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How are salmon raw and gratin different?

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, vitamin B1, and phosphorus than gratin.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains 14 times more selenium than gratin. While salmon raw contains 36.5µg of selenium, gratin contains only 2.7µg.
  • Salmon raw has less saturated fat.

Fish, salmon, Atlantic, wild, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Salmon raw vs Gratin 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%
Gratin
Gratin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +25%
Contains more CopperCopper +56.3%
Contains more PhosphorusPhosphorus +77%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +1251.9%
Contains more CalciumCalcium +891.7%
Contains more ManganeseManganese +906.3%
~equal in Zinc ~0.69mg

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%
Gratin
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +253.1%
Contains more Vitamin B2Vitamin B2 +227.6%
Contains more Vitamin B3Vitamin B3 +691.5%
Contains more Vitamin B5Vitamin B5 +330%
Contains more Vitamin B6Vitamin B6 +370.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +127.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +433.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Gratin DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 2.7µg 61%
Vitamin B6 0.818mg 0.174mg 50%
Vitamin B3 7.86mg 0.993mg 43%
Protein 19.84g 5.06g 30%
Vitamin B5 1.664mg 0.387mg 26%
Vitamin B2 0.38mg 0.116mg 20%
Sodium 44mg 433mg 17%
Saturated fat 0.981g 4.733g 17%
Polyunsaturated fat 2.539g 0.276g 15%
Vitamin B1 0.226mg 0.064mg 14%
Phosphorus 200mg 113mg 12%
Cholesterol 55mg 23mg 11%
Vitamin C 0mg 9.9mg 11%
Calcium 12mg 119mg 11%
Copper 0.25mg 0.16mg 10%
Fiber 0g 1.8g 7%
Vitamin A 12µg 64µg 6%
Manganese 0.016mg 0.161mg 6%
Folate 25µg 11µg 4%
Carbs 0g 11.27g 4%
Potassium 490mg 396mg 3%
Iron 0.8mg 0.64mg 2%
Fats 6.34g 7.59g 2%
Magnesium 29mg 20mg 2%
Calories 142kcal 132kcal 1%
Net carbs 0g 9.47g N/A
Zinc 0.64mg 0.69mg 0%
Monounsaturated fat 2.103g 2.149g 0%
Tryptophan 0.222mg 0.07mg 0%
Threonine 0.87mg 0.192mg 0%
Isoleucine 0.914mg 0.284mg 0%
Leucine 1.613mg 0.443mg 0%
Lysine 1.822mg 0.381mg 0%
Methionine 0.587mg 0.117mg 0%
Phenylalanine 0.775mg 0.254mg 0%
Valine 1.022mg 0.325mg 0%
Histidine 0.584mg 0.151mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +292.1%
Contains more OtherOther +155.8%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +∞%
~equal in Water ~74g

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
Gratin
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Poly. FatPolyunsaturated fat +819.9%
~equal in Monounsaturated fat ~2.149g

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.