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  6. Salmon raw vs. Ladyfinger

Salmon raw vs. Ladyfinger — In-Depth Nutrition Comparison

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How are salmon raw and ladyfinger different?

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, copper, potassium, and vitamin B5; however, ladyfinger is richer in iron, folate, and vitamin A.
  • Daily need coverage for vitamin B12 for salmon raw is 101% higher.
  • Salmon raw contains 7 times more vitamin B6 than ladyfinger. While salmon raw contains 0.818mg of vitamin B6, ladyfinger contains only 0.122mg.
  • Salmon raw has less cholesterol.

Fish, salmon, Atlantic, wild, raw and Cookies, ladyfingers, without lemon juice and rind are the varieties used in this article.

Infographic

Salmon raw vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +333.6%
Contains more CopperCopper +163.2%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -70.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +291.7%
Contains more IronIron +347.5%
Contains more ZincZinc +78.1%
Contains more ManganeseManganese +1400%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin B3Vitamin B3 +273.6%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more Vitamin B6Vitamin B6 +570.5%
Contains more Vitamin B12Vitamin B12 +324%
Contains more Vitamin AVitamin A +1291.7%
Contains more Vitamin B1Vitamin B1 +25.7%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more FolateFolate +208%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Ladyfinger DV% diff.
Vitamin B12 3.18µg 0.75µg 101%
Selenium 36.5µg 66%
Cholesterol 55mg 221mg 55%
Vitamin B6 0.818mg 0.122mg 54%
Vitamin B3 7.86mg 2.104mg 36%
Iron 0.8mg 3.58mg 35%
Carbs 0g 59.7g 20%
Protein 19.84g 10.6g 18%
Vitamin A 12µg 167µg 17%
Copper 0.25mg 0.095mg 17%
Folate 25µg 77µg 13%
Vitamin B5 1.664mg 1.116mg 11%
Calories 142kcal 363kcal 11%
Potassium 490mg 113mg 11%
Manganese 0.016mg 0.24mg 10%
Saturated fat 0.981g 3.022g 9%
Polyunsaturated fat 2.539g 1.423g 7%
Zinc 0.64mg 1.14mg 5%
Vitamin B1 0.226mg 0.284mg 5%
Phosphorus 200mg 173mg 4%
Fats 6.34g 9.1g 4%
Sodium 44mg 147mg 4%
Monounsaturated fat 2.103g 3.745g 4%
Magnesium 29mg 12mg 4%
Calcium 12mg 47mg 4%
Vitamin B2 0.38mg 0.428mg 4%
Fiber 0g 1g 4%
Net carbs 0g 58.7g N/A
Tryptophan 0.222mg 0.133mg 0%
Threonine 0.87mg 0.467mg 0%
Isoleucine 0.914mg 0.516mg 0%
Leucine 1.613mg 0.861mg 0%
Lysine 1.822mg 0.679mg 0%
Methionine 0.587mg 0.268mg 0%
Phenylalanine 0.775mg 0.511mg 0%
Valine 1.022mg 0.579mg 0%
Histidine 0.584mg 0.248mg 0%
Omega-3 - EPA 0.321g 0.004g N/A
Omega-3 - DHA 1.115g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +87.2%
Contains more WaterWater +251.3%
Contains more OtherOther +383.6%
Contains more FatsFats +43.5%
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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +78.4%
Contains more Mono. FatMonounsaturated fat +78.1%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.