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Salmon raw vs. Olive — In-Depth Nutrition Comparison

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How are salmon raw and olive different?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and vitamin B1; however, olive is richer in iron.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has less sodium.

Fish, salmon, Atlantic, wild, raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Salmon raw vs Olive infographic
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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%
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +625%
Contains more PotassiumPotassium +6025%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +6566.7%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +3955.6%
Contains more CalciumCalcium +633.3%
Contains more IronIron +312.5%
Contains more ManganeseManganese +25%
~equal in Copper ~0.251mg

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%
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +7433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +21143.2%
Contains more Vitamin B5Vitamin B5 +10993.3%
Contains more Vitamin B6Vitamin B6 +8988.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
~equal in Vitamin D ~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
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2261.9%
Contains more OtherOther +138.6%
Contains more FatsFats +68.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%

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
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -30.7%
Contains more Poly. FatPolyunsaturated fat +178.7%
Contains more Mono. FatMonounsaturated fat +275.1%

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

All nutrients comparison - raw data values

Nutrient Salmon raw Olive DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.9µg 65%
Vitamin B6 0.818mg 0.009mg 62%
Vitamin B3 7.86mg 0.037mg 49%
Protein 19.84g 0.84g 38%
Vitamin B5 1.664mg 0.015mg 33%
Iron 0.8mg 3.3mg 31%
Sodium 44mg 735mg 30%
Vitamin B2 0.38mg 0mg 29%
Phosphorus 200mg 3mg 28%
Vitamin B1 0.226mg 0.003mg 19%
Cholesterol 55mg 0mg 18%
Monounsaturated fat 2.103g 7.888g 14%
Potassium 490mg 8mg 14%
Fiber 0g 3.2g 13%
Polyunsaturated fat 2.539g 0.911g 11%
Vitamin E 1.65mg 11%
Calcium 12mg 88mg 8%
Fats 6.34g 10.68g 7%
Folate 25µg 0µg 6%
Magnesium 29mg 4mg 6%
Zinc 0.64mg 0.22mg 4%
Carbs 0g 6.26g 2%
Choline 10.3mg 2%
Saturated fat 0.981g 1.415g 2%
Calories 142kcal 115kcal 1%
Vitamin K 1.4µg 1%
Vitamin A 12µg 20µg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 0g 3.06g N/A
Copper 0.25mg 0.251mg 0%
Manganese 0.016mg 0.02mg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0.026mg 0%
Isoleucine 0.914mg 0.031mg 0%
Leucine 1.613mg 0.05mg 0%
Lysine 1.822mg 0.032mg 0%
Methionine 0.587mg 0.012mg 0%
Phenylalanine 0.775mg 0.029mg 0%
Valine 1.022mg 0.038mg 0%
Histidine 0.584mg 0.023mg 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 Olive
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
4%
Olive
Minerals Daily Need Coverage Score
49%
Salmon raw
35%
Olive

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.434g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Olive
Olive is cheaper (difference - $9.5)
Which food is richer in minerals?
?
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.
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.