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Salmon raw vs. Milk — In-Depth Nutrition Comparison

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How are salmon raw and milk different?

  • Salmon raw is higher than milk in vitamin B12, selenium, vitamin B6, vitamin B3, copper, vitamin B5, vitamin B1, vitamin B2, and phosphorus.
  • Salmon raw covers your daily need for vitamin B12, 113% more than milk.
  • Salmon raw contains 85 times more vitamin B3 than milk. Salmon raw contains 7.86mg of vitamin B3, while milk contains 0.093mg.
  • Milk is lower in cholesterol.
  • Milk has a higher glycemic index (31) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Salmon raw vs Milk 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%
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +226.7%
Contains more IronIron +2566.7%
Contains more CopperCopper +2400%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +433.3%
Contains more SeleniumSelenium +1006.1%
Contains more CalciumCalcium +941.7%
~equal in Sodium ~44mg

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%
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +8351.6%
Contains more Vitamin B5Vitamin B5 +360.9%
Contains more Vitamin B6Vitamin B6 +2110.8%
Contains more Vitamin B12Vitamin B12 +576.6%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +383.3%
~equal in Vitamin C ~0mg

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
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +488.7%
Contains more FatsFats +553.6%
Contains more OtherOther +609.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.3%

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +659.2%
Contains more Poly. FatPolyunsaturated fat +7154.3%
Contains less Sat. FatSaturated fat -35.5%

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 Milk
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Milk DV% diff.
Vitamin B12 3.18µg 0.47µg 113%
Selenium 36.5µg 3.3µg 60%
Vitamin B6 0.818mg 0.037mg 60%
Vitamin B3 7.86mg 0.093mg 49%
Protein 19.84g 3.37g 33%
Copper 0.25mg 0.01mg 27%
Vitamin B5 1.664mg 0.361mg 26%
Vitamin B1 0.226mg 0.02mg 17%
Cholesterol 55mg 5mg 17%
Polyunsaturated fat 2.539g 0.035g 17%
Phosphorus 200mg 95mg 15%
Vitamin B2 0.38mg 0.185mg 15%
Calcium 12mg 125mg 11%
Potassium 490mg 150mg 10%
Iron 0.8mg 0.03mg 10%
Fats 6.34g 0.97g 8%
Vitamin D 48IU 6%
Vitamin D 1.2µg 6%
Folate 25µg 5µg 5%
Monounsaturated fat 2.103g 0.277g 5%
Calories 142kcal 42kcal 5%
Vitamin A 12µg 58µg 5%
Magnesium 29mg 11mg 4%
Choline 17.7mg 3%
Zinc 0.64mg 0.42mg 2%
Saturated fat 0.981g 0.633g 2%
Carbs 0g 4.99g 2%
Manganese 0.016mg 0.003mg 1%
Net carbs 0g 4.99g N/A
Sugar 5.2g N/A
Sodium 44mg 44mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.222mg 0.043mg 0%
Threonine 0.87mg 0.143mg 0%
Isoleucine 0.914mg 0.174mg 0%
Leucine 1.613mg 0.319mg 0%
Lysine 1.822mg 0.282mg 0%
Methionine 0.587mg 0.088mg 0%
Phenylalanine 0.775mg 0.174mg 0%
Valine 1.022mg 0.22mg 0%
Histidine 0.584mg 0.101mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Milk
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
15%
Milk
Minerals Daily Need Coverage Score
49%
Salmon raw
14%
Milk

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 0.348g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $12.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (44 mg)
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.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.