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  6. Salmon raw vs. Nachos

Salmon raw vs. Nachos — In-Depth Nutrition Comparison

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The main differences between salmon raw and nachos

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, and vitamin B2, yet nachos are richer in fiber.
  • Daily need coverage for vitamin B12 for salmon raw is 130% higher.
  • Salmon raw contains 18 times more cholesterol than nachos. Salmon raw contains 55mg of cholesterol, while nachos contain 3mg.
  • Salmon raw has a lower glycemic index than nachos.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Fast foods, nachos, with cheese.

Infographic

Salmon raw vs Nachos 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%
Nachos
Nachos
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more PotassiumPotassium +35.4%
Contains more CopperCopper +290.6%
Contains less SodiumSodium -85.9%
Contains more SeleniumSelenium +324.4%
Contains more MagnesiumMagnesium +44.8%
Contains more CalciumCalcium +425%
Contains more ZincZinc +34.4%
Contains more ManganeseManganese +1068.8%
~equal in Iron ~0.75mg
~equal in Phosphorus ~198mg

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%
Nachos
Nachos
4
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +83.7%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +1147.6%
Contains more Vitamin B5Vitamin B5 +337.9%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin B12Vitamin B12 +4442.9%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Nachos DV% diff.
Vitamin B12 3.18µg 0.07µg 130%
Selenium 36.5µg 8.6µg 51%
Vitamin B6 0.818mg 0.215mg 46%
Vitamin B3 7.86mg 0.63mg 45%
Protein 19.84g 4.32g 31%
Monounsaturated fat 2.103g 14.02g 30%
Vitamin E 4.08mg 27%
Vitamin B5 1.664mg 0.38mg 26%
Fats 6.34g 21.5g 23%
Copper 0.25mg 0.064mg 21%
Vitamin B2 0.38mg 0.133mg 19%
Cholesterol 55mg 3mg 17%
Polyunsaturated fat 2.539g 5.04g 17%
Vitamin K 19.3µg 16%
Fiber 0g 3.2g 13%
Carbs 0g 34.91g 12%
Starch 28.33g 12%
Sodium 44mg 313mg 12%
Calories 142kcal 343kcal 10%
Vitamin B1 0.226mg 0.123mg 9%
Manganese 0.016mg 0.187mg 7%
Calcium 12mg 63mg 5%
Choline 26.4mg 5%
Saturated fat 0.981g 2.173g 5%
Potassium 490mg 362mg 4%
Folate 25µg 10µg 4%
Magnesium 29mg 42mg 3%
Zinc 0.64mg 0.86mg 2%
Vitamin A 12µg 5µg 1%
Iron 0.8mg 0.75mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 31.71g N/A
Sugar 2.17g N/A
Phosphorus 200mg 198mg 0%
Trans fat 0.058g N/A
Tryptophan 0.222mg 0.042mg 0%
Threonine 0.87mg 0.156mg 0%
Isoleucine 0.914mg 0.187mg 0%
Leucine 1.613mg 0.521mg 0%
Lysine 1.822mg 0.156mg 0%
Methionine 0.587mg 0.094mg 0%
Phenylalanine 0.775mg 0.229mg 0%
Valine 1.022mg 0.25mg 0%
Histidine 0.584mg 0.135mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.617g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g 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
Nachos
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +359.3%
Contains more WaterWater +83.2%
Contains more OtherOther +184.5%
Contains more FatsFats +239.1%
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
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -54.9%
Contains more Mono. FatMonounsaturated fat +566.7%
Contains more Poly. FatPolyunsaturated fat +98.5%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.