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  6. Salmon raw vs. Margarine

Salmon raw vs. Margarine — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and margarine

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, copper, and vitamin B2; however, margarine is higher in vitamin A.
  • Salmon raw covers your daily need for vitamin B12, 128% more than margarine.
  • Margarine has less cholesterol.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Salmon raw vs Margarine infographic
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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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +866.7%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +2622.2%
Contains more IronIron +1233.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3900%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.5%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +2160%
Contains more Vitamin B2Vitamin B2 +927%
Contains more Vitamin B3Vitamin B3 +34073.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +8988.9%
Contains more Vitamin B12Vitamin B12 +3080%
Contains more FolateFolate +2400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6725%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Margarine DV% diff.
Polyunsaturated fat 2.539g 24.302g 145%
Vitamin B12 3.18µg 0.1µg 128%
Fats 6.34g 80.71g 114%
Monounsaturated fat 2.103g 38.877g 92%
Vitamin A 12µg 819µg 90%
Vitamin K 93µg 78%
Selenium 36.5µg 0µg 66%
Saturated fat 0.981g 15.189g 65%
Vitamin B6 0.818mg 0.009mg 62%
Vitamin E 9mg 60%
Vitamin B3 7.86mg 0.023mg 49%
Protein 19.84g 0.16g 39%
Vitamin B5 1.664mg 33%
Calories 142kcal 717kcal 29%
Phosphorus 200mg 5mg 28%
Copper 0.25mg 0mg 28%
Vitamin B2 0.38mg 0.037mg 26%
Vitamin B1 0.226mg 0.01mg 18%
Cholesterol 55mg 0mg 18%
Potassium 490mg 18mg 14%
Iron 0.8mg 0.06mg 9%
Zinc 0.64mg 0mg 6%
Magnesium 29mg 3mg 6%
Folate 25µg 1µg 6%
Sodium 44mg 2mg 2%
Choline 12.4mg 2%
Manganese 0.016mg 1%
Calcium 12mg 3mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 0g 0.7g 0%
Net carbs 0g 0.7g N/A
Trans fat 14.89g N/A
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 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +12300%
Contains more WaterWater +314.6%
Contains more OtherOther +178.5%
Contains more FatsFats +1173%
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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +1748.6%
Contains more Poly. FatPolyunsaturated fat +857.1%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.