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Salmon raw vs. Hamburger — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and hamburgers?

  • Salmon raw is richer in vitamin B12, vitamin B6, vitamin B5, copper, vitamin B3, and vitamin B2, yet hamburgers are richer in iron and zinc.
  • Salmon raw's daily need coverage for vitamin B12 is 73% higher.
  • Salmon raw has 5 times more vitamin B5 than hamburgers. Salmon raw has 1.664mg of vitamin B5, while hamburgers have 0.31mg.
  • Salmon raw contains less saturated fat.
  • Salmon raw has a lower glycemic index than hamburgers.

We used Fish, salmon, Atlantic, wild, raw and Fast foods, hamburger; double, regular, patty; plain types in this comparison.

Infographic

Salmon raw vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +116.8%
Contains more CopperCopper +174.7%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -89.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +750%
Contains more IronIron +260%
Contains more ZincZinc +348.4%
Contains more ManganeseManganese +1256.3%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +436.8%
Contains more Vitamin B6Vitamin B6 +303%
Contains more Vitamin B12Vitamin B12 +120.8%
Contains more FolateFolate +124%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.217mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Hamburger DV% diff.
Vitamin B12 3.18µg 1.44µg 73%
Selenium 36.5µg 66%
Vitamin B6 0.818mg 0.203mg 47%
Vitamin B5 1.664mg 0.31mg 27%
Iron 0.8mg 2.88mg 26%
Zinc 0.64mg 2.87mg 20%
Saturated fat 0.981g 5.096g 19%
Copper 0.25mg 0.091mg 18%
Sodium 44mg 414mg 16%
Vitamin B3 7.86mg 5.365mg 16%
Polyunsaturated fat 2.539g 0.38g 14%
Fats 6.34g 14.36g 12%
Vitamin B2 0.38mg 0.25mg 10%
Calcium 12mg 102mg 9%
Phosphorus 200mg 136mg 9%
Manganese 0.016mg 0.217mg 9%
Folate 25µg 56µg 8%
Monounsaturated fat 2.103g 5.495g 8%
Calories 142kcal 295kcal 8%
Potassium 490mg 226mg 8%
Carbs 0g 24.1g 8%
Protein 19.84g 17.08g 6%
Fiber 0g 0.9g 4%
Fructose 2.03g 3%
Cholesterol 55mg 47mg 3%
Magnesium 29mg 20mg 2%
Vitamin B1 0.226mg 0.217mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 23.2g N/A
Sugar 4.15g N/A
Trans fat 0.814g N/A
Tryptophan 0.222mg 0.206mg 0%
Threonine 0.87mg 0.666mg 0%
Isoleucine 0.914mg 0.716mg 0%
Leucine 1.613mg 1.319mg 0%
Lysine 1.822mg 1.226mg 0%
Methionine 0.587mg 0.37mg 0%
Phenylalanine 0.775mg 0.677mg 0%
Valine 1.022mg 0.823mg 0%
Histidine 0.584mg 0.505mg 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more ProteinProtein +16.2%
Contains more WaterWater +60.5%
Contains more OtherOther +197.2%
Contains more FatsFats +126.5%
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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Poly. FatPolyunsaturated fat +568.2%
Contains more Mono. FatMonounsaturated fat +161.3%

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

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.