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  6. Salmon raw vs. Orange

Salmon raw vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and oranges?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, vitamin B2, and copper, yet oranges are richer in vitamin C.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than oranges.

We used Fish, salmon, Atlantic, wild, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Salmon raw vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +170.7%
Contains more IronIron +700%
Contains more CopperCopper +455.6%
Contains more ZincZinc +814.3%
Contains more PhosphorusPhosphorus +1328.6%
Contains more SeleniumSelenium +7200%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +56.3%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +159.8%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +2687.2%
Contains more Vitamin B5Vitamin B5 +565.6%
Contains more Vitamin B6Vitamin B6 +1263.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +20%
~equal in Vitamin A ~11µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Orange DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.5µg 65%
Vitamin C 0mg 53.2mg 59%
Vitamin B6 0.818mg 0.06mg 58%
Vitamin B3 7.86mg 0.282mg 47%
Protein 19.84g 0.94g 38%
Vitamin B5 1.664mg 0.25mg 28%
Phosphorus 200mg 14mg 27%
Vitamin B2 0.38mg 0.04mg 26%
Copper 0.25mg 0.045mg 23%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.025g 17%
Vitamin B1 0.226mg 0.087mg 12%
Fiber 0g 2.4g 10%
Fats 6.34g 0.12g 10%
Iron 0.8mg 0.1mg 9%
Potassium 490mg 181mg 9%
Monounsaturated fat 2.103g 0.023g 5%
Calories 142kcal 47kcal 5%
Zinc 0.64mg 0.07mg 5%
Magnesium 29mg 10mg 5%
Saturated fat 0.981g 0.015g 4%
Carbs 0g 11.75g 4%
Calcium 12mg 40mg 3%
Sodium 44mg 0mg 2%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Folate 25µg 30µg 1%
Net carbs 0g 9.35g N/A
Sugar 9.35g N/A
Vitamin A 12µg 11µg 0%
Manganese 0.016mg 0.025mg 0%
Tryptophan 0.222mg 0.009mg 0%
Threonine 0.87mg 0.015mg 0%
Isoleucine 0.914mg 0.025mg 0%
Leucine 1.613mg 0.023mg 0%
Lysine 1.822mg 0.047mg 0%
Methionine 0.587mg 0.02mg 0%
Phenylalanine 0.775mg 0.031mg 0%
Valine 1.022mg 0.04mg 0%
Histidine 0.584mg 0.018mg 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

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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2010.6%
Contains more FatsFats +5183.3%
Contains more OtherOther +1109.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.6%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +9043.5%
Contains more Poly. FatPolyunsaturated fat +10056%
Contains less Sat. FatSaturated 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.