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Salmon raw vs. Poblano — In-Depth Nutrition Comparison

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The main differences between salmon raw and poblano

  • Salmon raw is richer in vitamin B12 and selenium, yet poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, manganese, and copper.
  • Daily need coverage for vitamin A for poblano is 408% higher.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Peppers, ancho, dried.

Infographic

Salmon raw vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more SeleniumSelenium +1158.6%
Contains more MagnesiumMagnesium +289.7%
Contains more CalciumCalcium +408.3%
Contains more PotassiumPotassium +392%
Contains more IronIron +1266.3%
Contains more CopperCopper +103.2%
Contains more ZincZinc +121.9%
Contains more ManganeseManganese +7893.8%
~equal in Phosphorus ~201mg
~equal in Sodium ~43mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8416.7%
Contains more Vitamin B2Vitamin B2 +493.4%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +332.2%
Contains more FolateFolate +176%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +67.3%
Contains more WaterWater +202.7%
Contains more FatsFats +29.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +10.7%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +327.4%
Contains less Sat. FatSaturated fat -16.4%
Contains more Poly. FatPolyunsaturated fat +77.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Poblano
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Poblano DV% diff.
Vitamin B6 0.818mg 3.535mg 209%
Vitamin B2 0.38mg 2.255mg 144%
Vitamin B12 3.18µg 0µg 133%
Iron 0.8mg 10.93mg 127%
Vitamin A 12µg 1022µg 112%
Fiber 0g 21.6g 86%
Selenium 36.5µg 2.9µg 61%
Potassium 490mg 2411mg 57%
Manganese 0.016mg 1.279mg 55%
Copper 0.25mg 0.508mg 29%
Magnesium 29mg 113mg 20%
Cholesterol 55mg 0mg 18%
Carbs 0g 51.42g 17%
Protein 19.84g 11.86g 16%
Polyunsaturated fat 2.539g 4.511g 13%
Folate 25µg 69µg 11%
Vitamin B3 7.86mg 6.403mg 9%
Vitamin B5 1.664mg 1.993mg 7%
Calories 142kcal 281kcal 7%
Zinc 0.64mg 1.42mg 7%
Calcium 12mg 61mg 5%
Vitamin B1 0.226mg 0.179mg 4%
Monounsaturated fat 2.103g 0.492g 4%
Fats 6.34g 8.2g 3%
Vitamin C 0mg 2mg 2%
Saturated fat 0.981g 0.82g 1%
Net carbs 0g 29.82g N/A
Phosphorus 200mg 201mg 0%
Sodium 44mg 43mg 0%
Tryptophan 0.222mg 0.155mg 0%
Threonine 0.87mg 0.425mg 0%
Isoleucine 0.914mg 0.373mg 0%
Leucine 1.613mg 0.605mg 0%
Lysine 1.822mg 0.515mg 0%
Methionine 0.587mg 0.142mg 0%
Phenylalanine 0.775mg 0.361mg 0%
Valine 1.022mg 0.489mg 0%
Histidine 0.584mg 0.232mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
Salmon raw
155%
Poblano
Minerals Daily Need Coverage Score
49%
Salmon raw
120%
Poblano

Comparison summary

Which food is lower in Cholesterol?
Poblano
Poblano is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 0.161g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 0)
Which food is cheaper?
Poblano
Poblano is cheaper (difference - $6)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.