Salmon raw vs. Margarine — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
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
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
55%
Minerals Daily Need Coverage Score
49%
1%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 14.208g)
Which food is richer in minerals?
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Margarine is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 42mg)
Which food is cheaper?
Margarine is cheaper (difference - $12.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.