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  6. Salmon raw vs. Peanut butter

Salmon raw vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between salmon raw and peanut butter

  • Salmon raw is richer in vitamin B12, selenium, and vitamin B6, yet peanut butter is richer in manganese, magnesium, vitamin B3, fiber, phosphorus, and copper.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains 9 times more selenium than peanut butter. Salmon raw contains 36.5µg of selenium, while peanut butter contains 4.1µg.
  • Salmon raw contains less saturated fat.
  • Salmon raw has a lower glycemic index than peanut butter.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Peanut butter, smooth style, without salt.

Infographic

Salmon raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more SeleniumSelenium +790.2%
Contains more MagnesiumMagnesium +479.3%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +117.5%
Contains more CopperCopper +68.8%
Contains more ZincZinc +292.2%
Contains more PhosphorusPhosphorus +67.5%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +10306.3%

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%
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B2Vitamin B2 +97.9%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B6Vitamin B6 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more FolateFolate +248%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Peanut butter DV% diff.
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 1.665mg 72%
Fats 6.34g 51.36g 69%
Polyunsaturated fat 2.539g 12.535g 67%
Vitamin E 9.1mg 61%
Monounsaturated fat 2.103g 25.941g 60%
Selenium 36.5µg 4.1µg 59%
Saturated fat 0.981g 10.325g 42%
Magnesium 29mg 168mg 33%
Vitamin B3 7.86mg 13.112mg 33%
Vitamin B6 0.818mg 0.441mg 29%
Calories 142kcal 598kcal 23%
Fiber 0g 5g 20%
Copper 0.25mg 0.422mg 19%
Phosphorus 200mg 335mg 19%
Cholesterol 55mg 0mg 18%
Zinc 0.64mg 2.51mg 17%
Folate 25µg 87µg 16%
Vitamin B2 0.38mg 0.192mg 14%
Iron 0.8mg 1.74mg 12%
Choline 63mg 11%
Vitamin B5 1.664mg 1.137mg 11%
Carbs 0g 22.31g 7%
Vitamin B1 0.226mg 0.15mg 6%
Protein 19.84g 22.21g 5%
Calcium 12mg 49mg 4%
Potassium 490mg 558mg 2%
Vitamin A 12µg 0µg 1%
Sodium 44mg 17mg 1%
Starch 3.56g 1%
Net carbs 0g 17.31g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.222mg 0.231mg 0%
Threonine 0.87mg 0.525mg 0%
Isoleucine 0.914mg 0.616mg 0%
Leucine 1.613mg 1.546mg 0%
Lysine 1.822mg 0.681mg 0%
Methionine 0.587mg 0.265mg 0%
Phenylalanine 0.775mg 1.202mg 0%
Valine 1.022mg 0.782mg 0%
Histidine 0.584mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +5469.1%
Contains more OtherOther +84.1%
Contains more ProteinProtein +11.9%
Contains more FatsFats +710.1%
Contains more CarbsCarbs +∞%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1133.5%
Contains more Poly. FatPolyunsaturated fat +393.7%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.