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Salmon raw vs. Marshmallow — In-Depth Nutrition Comparison

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Important differences between salmon raw and marshmallow

  • Marshmallow has less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, vitamin B1, and copper.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Marshmallow has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Candies, marshmallows.

Infographic

Salmon raw vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1350%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +9700%
Contains more IronIron +247.8%
Contains more CopperCopper +157.7%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +2400%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +2047.1%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22500%
Contains more Vitamin B2Vitamin B2 +37900%
Contains more Vitamin B3Vitamin B3 +9976.9%
Contains more Vitamin B5Vitamin B5 +33180%
Contains more Vitamin B6Vitamin B6 +27166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2400%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1002.2%
Contains more FatsFats +3070%
Contains more WaterWater +317.7%
Contains more OtherOther +1673.3%
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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +2528.8%
Contains more Poly. FatPolyunsaturated fat +5302.1%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Marshmallow
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Salmon raw Marshmallow DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.003mg 63%
Selenium 36.5µg 1.7µg 63%
Vitamin B3 7.86mg 0.078mg 49%
Protein 19.84g 1.8g 36%
Vitamin B5 1.664mg 0.005mg 33%
Vitamin B2 0.38mg 0.001mg 29%
Phosphorus 200mg 8mg 27%
Carbs 0g 81.3g 27%
Vitamin B1 0.226mg 0.001mg 19%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.047g 17%
Copper 0.25mg 0.097mg 17%
Potassium 490mg 5mg 14%
Calories 142kcal 318kcal 9%
Fats 6.34g 0.2g 9%
Iron 0.8mg 0.23mg 7%
Magnesium 29mg 2mg 6%
Folate 25µg 1µg 6%
Monounsaturated fat 2.103g 0.08g 5%
Zinc 0.64mg 0.04mg 5%
Saturated fat 0.981g 0.056g 4%
Sodium 44mg 80mg 2%
Calcium 12mg 3mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 81.2g N/A
Sugar 57.56g N/A
Fiber 0g 0.1g 0%
Manganese 0.016mg 0.008mg 0%
Choline 0.1mg 0%
Tryptophan 0.222mg 0mg 0%
Threonine 0.87mg 0.035mg 0%
Isoleucine 0.914mg 0.028mg 0%
Leucine 1.613mg 0.066mg 0%
Lysine 1.822mg 0.077mg 0%
Methionine 0.587mg 0.015mg 0%
Phenylalanine 0.775mg 0.042mg 0%
Valine 1.022mg 0.05mg 0%
Histidine 0.584mg 0.017mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Marshmallow
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Salmon raw
0%
Marshmallow
Minerals Daily Need Coverage Score
49%
Salmon raw
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 57.56g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Marshmallow
Marshmallow is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.925g)
Which food is cheaper?
Marshmallow
Marshmallow is cheaper (difference - $10.5)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.