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  6. Salmon raw vs. Parmesan

Salmon raw vs. Parmesan — In-Depth Nutrition Comparison

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How are salmon raw and parmesan different?

  • Salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and copper, while parmesan is higher in calcium, phosphorus, and zinc.
  • Parmesan covers your daily need for calcium, 84% more than salmon raw.
  • Salmon raw contains 98 times more vitamin B3 than parmesan. Salmon raw contains 7.86mg of vitamin B3, while parmesan contains 0.08mg.
  • Salmon raw is lower in saturated fat.

Fish, salmon, Atlantic, wild, raw and Cheese, parmesan, grated types were used in this article.

Infographic

Salmon raw vs Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more PotassiumPotassium +172.2%
Contains more IronIron +63.3%
Contains more CopperCopper +525%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +17.2%
Contains more CalciumCalcium +7008.3%
Contains more ZincZinc +556.3%
Contains more PhosphorusPhosphorus +213.5%
Contains more ManganeseManganese +343.8%
~equal in Selenium ~34.4µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin B1Vitamin B1 +769.2%
Contains more Vitamin B3Vitamin B3 +9725%
Contains more Vitamin B5Vitamin B5 +269.8%
Contains more Vitamin B6Vitamin B6 +909.9%
Contains more Vitamin B12Vitamin B12 +127.1%
Contains more FolateFolate +316.7%
Contains more Vitamin AVitamin A +2083.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.358mg

All nutrients comparison - raw data values

Nutrient Salmon raw Parmesan DV% diff.
Calcium 12mg 853mg 84%
Sodium 44mg 1804mg 77%
Vitamin B12 3.18µg 1.4µg 74%
Saturated fat 0.981g 15.371g 65%
Phosphorus 200mg 627mg 61%
Vitamin B6 0.818mg 0.081mg 57%
Vitamin B3 7.86mg 0.08mg 49%
Fats 6.34g 27.84g 33%
Zinc 0.64mg 4.2mg 32%
Vitamin A 12µg 262µg 28%
Vitamin B5 1.664mg 0.45mg 24%
Copper 0.25mg 0.04mg 23%
Protein 19.84g 28.42g 17%
Vitamin B1 0.226mg 0.026mg 17%
Calories 142kcal 420kcal 14%
Monounsaturated fat 2.103g 7.13g 13%
Cholesterol 55mg 86mg 10%
Potassium 490mg 180mg 9%
Polyunsaturated fat 2.539g 1.386g 8%
Carbs 0g 13.91g 5%
Folate 25µg 6µg 5%
Iron 0.8mg 0.49mg 4%
Vitamin E 0.53mg 4%
Selenium 36.5µg 34.4µg 4%
Vitamin D* 21 IU 3%
Vitamin D 0.5µg 3%
Choline 14.1mg 3%
Manganese 0.016mg 0.071mg 2%
Vitamin B2 0.38mg 0.358mg 2%
Magnesium 29mg 34mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 14g 6.8g N/A
Calories per 10 g protein 72kcal 148kcal N/A
Weight per 100 calories 70g 24g N/A
Unsaturated / Saturated Fat ratio 4.7 0.55 N/A
Net carbs 0g 13.91g N/A
Sugar 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.222mg 0.383mg 0%
Threonine 0.87mg 1.075mg 0%
Isoleucine 0.914mg 1.455mg 0%
Leucine 1.613mg 2.747mg 0%
Lysine 1.822mg 2.201mg 0%
Methionine 0.587mg 0.751mg 0%
Phenylalanine 0.775mg 1.538mg 0%
Valine 1.022mg 1.865mg 0%
Histidine 0.584mg 0.806mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.287g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +202.4%
Contains more ProteinProtein +43.2%
Contains more FatsFats +339.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +83.2%
Contains more Mono. FatMonounsaturated fat +239%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.