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Salmon raw vs. Pizza — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and pizza

  • Salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B3, and copper, yet pizza is higher in iron, calcium, and folate.
  • Salmon raw covers your daily vitamin B12 needs 115% more than pizza.
  • Salmon raw contains 10 times more vitamin B6 than pizza. While salmon raw contains 0.818mg of vitamin B6, pizza contains only 0.08mg.
  • The amount of saturated fat in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Salmon raw vs Pizza 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%
Pizza
Pizza
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +20.8%
Contains more PotassiumPotassium +184.9%
Contains more CopperCopper +138.1%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +83.4%
Contains more CalciumCalcium +1466.7%
Contains more IronIron +210%
Contains more ZincZinc +109.4%
Contains more ManganeseManganese +2150%
~equal in Phosphorus ~216mg

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%
Pizza
Pizza
7
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +105.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +922.5%
Contains more Vitamin B12Vitamin B12 +657.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +475%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more FolateFolate +272%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Pizza DV% diff.
Vitamin B12 3.18µg 0.42µg 115%
Vitamin B6 0.818mg 0.08mg 57%
Vitamin B5 1.664mg 33%
Selenium 36.5µg 19.9µg 30%
Vitamin B3 7.86mg 3.825mg 25%
Sodium 44mg 598mg 24%
Iron 0.8mg 2.48mg 21%
Calcium 12mg 188mg 18%
Folate 25µg 93µg 17%
Protein 19.84g 11.39g 17%
Saturated fat 0.981g 4.465g 16%
Copper 0.25mg 0.105mg 16%
Manganese 0.016mg 0.36mg 15%
Vitamin B2 0.38mg 0.195mg 14%
Vitamin B1 0.226mg 0.39mg 14%
Cholesterol 55mg 17mg 13%
Carbs 0g 33.33g 11%
Starch 26.95g 11%
Fiber 0g 2.3g 9%
Potassium 490mg 172mg 9%
Vitamin K 6.7µg 6%
Polyunsaturated fat 2.539g 1.681g 6%
Calories 142kcal 266kcal 6%
Vitamin E 0.83mg 6%
Zinc 0.64mg 1.34mg 6%
Vitamin A 12µg 69µg 6%
Fats 6.34g 9.69g 5%
Choline 16.4mg 3%
Phosphorus 200mg 216mg 2%
Vitamin C 0mg 1.4mg 2%
Fructose 1g 1%
Magnesium 29mg 24mg 1%
Monounsaturated fat 2.103g 2.608g 1%
Net carbs 0g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0.41mg 0%
Isoleucine 0.914mg 0.564mg 0%
Leucine 1.613mg 1.139mg 0%
Lysine 1.822mg 0.77mg 0%
Methionine 0.587mg 0.264mg 0%
Phenylalanine 0.775mg 0.664mg 0%
Valine 1.022mg 0.72mg 0%
Histidine 0.584mg 0.355mg 0%
Omega-3 - EPA 0.321g 0.004g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.287g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g 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
Pizza
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +74.2%
Contains more WaterWater +58.7%
Contains more OtherOther +119.8%
Contains more FatsFats +52.8%
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
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -78%
Contains more Poly. FatPolyunsaturated fat +51%
Contains more Mono. FatMonounsaturated fat +24%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.