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  6. Salmon raw vs. Pasta

Salmon raw vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between salmon raw and pasta

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, vitamin B5, phosphorus, vitamin B2, copper, and potassium; however, pasta is richer in folate and manganese.
  • Salmon raw covers your daily vitamin B12 needs 127% more than pasta.
  • Pasta has 24 times less vitamin B6 than salmon raw. Salmon raw has 0.818mg of vitamin B6, while pasta has 0.034mg.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Salmon raw vs Pasta 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%
Pasta
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +1941.7%
Contains more CopperCopper +168.8%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +217.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +42.5%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +1300%

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%
Pasta
Pasta
1
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +692.3%
Contains more Vitamin B5Vitamin B5 +809.3%
Contains more Vitamin B6Vitamin B6 +2305.9%
Contains more Vitamin B12Vitamin B12 +2171.4%
Contains more FolateFolate +156%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.209mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Pasta DV% diff.
Vitamin B12 3.18µg 0.14µg 127%
Selenium 36.5µg 66%
Vitamin B6 0.818mg 0.034mg 60%
Vitamin B3 7.86mg 0.992mg 43%
Vitamin B5 1.664mg 0.183mg 30%
Protein 19.84g 5.15g 29%
Phosphorus 200mg 63mg 20%
Vitamin B2 0.38mg 0.15mg 18%
Copper 0.25mg 0.093mg 17%
Potassium 490mg 24mg 14%
Polyunsaturated fat 2.539g 0.429g 14%
Folate 25µg 64µg 10%
Manganese 0.016mg 0.224mg 9%
Carbs 0g 24.93g 8%
Fats 6.34g 1.05g 8%
Cholesterol 55mg 33mg 7%
Monounsaturated fat 2.103g 0.124g 5%
Iron 0.8mg 1.14mg 4%
Saturated fat 0.981g 0.15g 4%
Magnesium 29mg 18mg 3%
Sodium 44mg 6mg 2%
Calories 142kcal 131kcal 1%
Vitamin B1 0.226mg 0.209mg 1%
Vitamin A 12µg 6µg 1%
Zinc 0.64mg 0.56mg 1%
Calcium 12mg 6mg 1%
Net carbs 0g 24.93g N/A
Tryptophan 0.222mg 0.065mg 0%
Threonine 0.87mg 0.134mg 0%
Isoleucine 0.914mg 0.197mg 0%
Leucine 1.613mg 0.348mg 0%
Lysine 1.822mg 0.097mg 0%
Methionine 0.587mg 0.079mg 0%
Phenylalanine 0.775mg 0.247mg 0%
Valine 1.022mg 0.217mg 0%
Histidine 0.584mg 0.103mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +285.2%
Contains more FatsFats +503.8%
Contains more OtherOther +1616.1%
Contains more CarbsCarbs +∞%
~equal in Water ~68.56g

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1596%
Contains more Poly. FatPolyunsaturated fat +491.8%
Contains less Sat. FatSaturated fat -84.7%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.