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  6. Salmon raw vs. Omelette

Salmon raw vs. Omelette — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and omelette?

  • Salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, copper, selenium, vitamin B1, and potassium, yet omelette is richer in vitamin A.
  • Salmon raw's daily need coverage for vitamin B12 is 101% higher.
  • Salmon raw has 123 times more vitamin B3 than omelette. Salmon raw has 7.86mg of vitamin B3, while omelette has 0.064mg.
  • Salmon raw contains less saturated fat.

We used Fish, salmon, Atlantic, wild, raw and Egg, whole, cooked, omelet types in this comparison.

Infographic

Salmon raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +318.8%
Contains more CopperCopper +296.8%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -71.6%
Contains more SeleniumSelenium +41.5%
Contains more CalciumCalcium +300%
Contains more IronIron +85%
Contains more ZincZinc +70.3%
Contains more ManganeseManganese +50%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +564.7%
Contains more Vitamin B3Vitamin B3 +12181.3%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +472%
Contains more Vitamin B12Vitamin B12 +318.4%
Contains more Vitamin AVitamin A +1333.3%
Contains more FolateFolate +56%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.386mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +87.7%
Contains more OtherOther +432%
Contains more FatsFats +83.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.1%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +130.3%
~equal in Polyunsaturated fat ~2.712g

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

All nutrients comparison - raw data values

Nutrient Salmon raw Omelette DV% diff.
Vitamin B12 3.18µg 0.76µg 101%
Cholesterol 55mg 313mg 86%
Vitamin B6 0.818mg 0.143mg 52%
Vitamin B3 7.86mg 0.064mg 49%
Choline 247.6mg 45%
Copper 0.25mg 0.063mg 21%
Protein 19.84g 10.57g 19%
Selenium 36.5µg 25.8µg 19%
Vitamin A 12µg 172µg 18%
Vitamin B1 0.226mg 0.034mg 16%
Potassium 490mg 117mg 11%
Saturated fat 0.981g 3.319g 11%
Vitamin D 69IU 9%
Iron 0.8mg 1.48mg 9%
Vitamin E 1.29mg 9%
Vitamin D 1.7µg 9%
Fats 6.34g 11.66g 8%
Vitamin B5 1.664mg 1.289mg 8%
Monounsaturated fat 2.103g 4.843g 7%
Sodium 44mg 155mg 5%
Phosphorus 200mg 167mg 5%
Folate 25µg 39µg 4%
Vitamin K 4.5µg 4%
Calcium 12mg 48mg 4%
Magnesium 29mg 11mg 4%
Zinc 0.64mg 1.09mg 4%
Polyunsaturated fat 2.539g 2.712g 1%
Calories 142kcal 154kcal 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0.31g N/A
Manganese 0.016mg 0.024mg 0%
Vitamin B2 0.38mg 0.386mg 0%
Trans fat 0.709g N/A
Tryptophan 0.222mg 0.14mg 0%
Threonine 0.87mg 0.467mg 0%
Isoleucine 0.914mg 0.565mg 0%
Leucine 1.613mg 0.913mg 0%
Lysine 1.822mg 0.767mg 0%
Methionine 0.587mg 0.319mg 0%
Phenylalanine 0.775mg 0.572mg 0%
Valine 1.022mg 0.722mg 0%
Histidine 0.584mg 0.26mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0.049g N/A
Omega-3 - DPA 0.287g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
45%
Omelette
Minerals Daily Need Coverage Score
49%
Salmon raw
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 258mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 2.338g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $12)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.