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  6. Salmon raw vs. Mixed nuts

Salmon raw vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and mixed nuts

  • Salmon raw has more vitamin B12 and vitamin B6; however, mixed nuts are higher in manganese, copper, magnesium, phosphorus, fiber, zinc, and iron.
  • Salmon raw covers your daily need for vitamin B12, 133% more than mixed nuts.
  • Salmon raw has 2 times more vitamin B6 than mixed nuts. While salmon raw has 0.818mg of vitamin B6, mixed nuts have only 0.352mg.
  • Salmon raw has less saturated fat.
  • The glycemic index of mixed nuts is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Salmon raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +689.7%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +29%
Contains more IronIron +226.3%
Contains more CopperCopper +262.8%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +128%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +12650%
~equal in Selenium ~33.9µg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +93.9%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +232%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~7.709mg

All nutrients comparison - raw data values

Nutrient Salmon raw Mixed nuts DV% diff.
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 2.04mg 88%
Polyunsaturated fat 2.539g 14.612g 80%
Copper 0.25mg 0.907mg 73%
Fats 6.34g 53.95g 73%
Monounsaturated fat 2.103g 28.488g 66%
Vitamin E 7.82mg 52%
Magnesium 29mg 229mg 48%
Phosphorus 200mg 456mg 37%
Vitamin B6 0.818mg 0.352mg 36%
Saturated fat 0.981g 8.711g 35%
Fiber 0g 7g 28%
Zinc 0.64mg 3.36mg 25%
Calories 142kcal 607kcal 23%
Iron 0.8mg 2.61mg 23%
Cholesterol 55mg 0mg 18%
Folate 25µg 83µg 15%
Vitamin B2 0.38mg 0.196mg 14%
Calcium 12mg 117mg 11%
Vitamin B5 1.664mg 1.14mg 10%
Choline 52mg 9%
Carbs 0g 21.05g 7%
Vitamin K 5.7µg 5%
Selenium 36.5µg 33.9µg 5%
Potassium 490mg 632mg 4%
Vitamin B1 0.226mg 0.189mg 3%
Sodium 44mg 5mg 2%
Starch 4.2g 2%
Vitamin A 12µg 0µg 1%
Vitamin B3 7.86mg 7.709mg 1%
Vitamin C 0mg 0.5mg 1%
Protein 19.84g 20.04g 0%
Net carbs 0g 14.05g N/A
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.222mg 0.22mg 0%
Threonine 0.87mg 0.703mg 0%
Isoleucine 0.914mg 0.826mg 0%
Leucine 1.613mg 1.656mg 0%
Lysine 1.822mg 0.782mg 0%
Methionine 0.587mg 0.283mg 0%
Phenylalanine 0.775mg 1.182mg 0%
Valine 1.022mg 1.001mg 0%
Histidine 0.584mg 0.572mg 0%
Omega-3 - EPA 0.321g 0.005g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3193.3%
Contains more OtherOther +84.7%
Contains more FatsFats +750.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +1254.6%
Contains more Poly. FatPolyunsaturated fat +475.5%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.