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Salmon raw vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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What are the differences between salmon raw and neufchâtel cheese?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, copper, vitamin B5, vitamin B2, and vitamin B1, yet neufchâtel cheese is higher in vitamin A.
  • Salmon raw's daily need coverage for vitamin B12 is 120% more.
  • Salmon raw has 37 times more vitamin B3 than neufchâtel cheese. While salmon raw has 7.86mg of vitamin B3, neufchâtel cheese has only 0.21mg.
  • The amount of saturated fat in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Cheese, neufchatel types in this article.

Infographic

Salmon raw vs Neufchâtel cheese 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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +222.4%
Contains more IronIron +515.4%
Contains more CopperCopper +825.9%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +1116.7%
Contains more CalciumCalcium +875%
Contains more ZincZinc +28.1%

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin B1Vitamin B1 +927.3%
Contains more Vitamin B2Vitamin B2 +145.2%
Contains more Vitamin B3Vitamin B3 +3642.9%
Contains more Vitamin B5Vitamin B5 +189.4%
Contains more Vitamin B6Vitamin B6 +1895.1%
Contains more Vitamin B12Vitamin B12 +960%
Contains more FolateFolate +78.6%
Contains more Vitamin AVitamin A +1908.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more ProteinProtein +116.8%
Contains more OtherOther +288.3%
Contains more FatsFats +259.3%
Contains more CarbsCarbs +∞%
~equal in Water ~63.11g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Poly. FatPolyunsaturated fat +161.8%
Contains more Mono. FatMonounsaturated fat +175%

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 Neufchâtel cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Salmon raw Neufchâtel cheese DV% diff.
Vitamin B12 3.18µg 0.3µg 120%
Selenium 36.5µg 3µg 61%
Vitamin B6 0.818mg 0.041mg 60%
Saturated fat 0.981g 12.79g 54%
Vitamin B3 7.86mg 0.21mg 48%
Copper 0.25mg 0.027mg 25%
Fats 6.34g 22.78g 25%
Vitamin A 12µg 241µg 25%
Vitamin B5 1.664mg 0.575mg 22%
Protein 19.84g 9.15g 21%
Vitamin B2 0.38mg 0.155mg 17%
Vitamin B1 0.226mg 0.022mg 17%
Sodium 44mg 334mg 13%
Calcium 12mg 117mg 11%
Potassium 490mg 152mg 10%
Polyunsaturated fat 2.539g 0.97g 10%
Phosphorus 200mg 138mg 9%
Monounsaturated fat 2.103g 5.784g 9%
Iron 0.8mg 0.13mg 8%
Calories 142kcal 253kcal 6%
Cholesterol 55mg 74mg 6%
Magnesium 29mg 10mg 5%
Vitamin E 0.4mg 3%
Folate 25µg 14µg 3%
Zinc 0.64mg 0.82mg 2%
Vitamin K 1.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 3.19g N/A
Starch 0.5g 0%
Manganese 0.016mg 0.011mg 0%
Tryptophan 0.222mg 0.106mg 0%
Threonine 0.87mg 0.359mg 0%
Isoleucine 0.914mg 0.501mg 0%
Leucine 1.613mg 1.013mg 0%
Lysine 1.822mg 0.875mg 0%
Methionine 0.587mg 0.294mg 0%
Phenylalanine 0.775mg 0.448mg 0%
Valine 1.022mg 0.609mg 0%
Histidine 0.584mg 0.27mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - ALA 0.117g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Neufchâtel cheese
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
18%
Neufchâtel cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
21%
Neufchâtel cheese

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 11.809g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
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 cheaper?
Neufchâtel cheese
Neufchâtel cheese is cheaper (difference - $11)

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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.