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  6. Salmon raw vs. Liver

Salmon raw vs. Liver — In-Depth Nutrition Comparison

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What are the differences between Salmon raw and Liver?

  • Liver is richer than Salmon raw in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Zinc, Copper, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 645% more.
  • The amount of Cholesterol in Salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Salmon raw vs Liver 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.
Salmon raw
Salmon raw
4
:
6
Liver
Liver
Contains more Calcium +20%
Contains more Magnesium +107.1%
Contains more Potassium +226.7%
Contains less Sodium -10.2%
Contains more Iron +2140%
Contains more Phosphorus +20.5%
Contains more Zinc +950%
Contains more Copper +153.6%
Contains more Manganese +1775%
Contains more Selenium +84.9%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +20%
Contains more Magnesium +107.1%
Contains more Potassium +226.7%
Contains less Sodium -10.2%
Contains more Iron +2140%
Contains more Phosphorus +20.5%
Contains more Zinc +950%
Contains more Copper +153.6%
Contains more Manganese +1775%
Contains more Selenium +84.9%

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.
Salmon raw
Salmon raw
1
:
8
Liver
Liver
Contains more Vitamin B6 +43.5%
Contains more Vitamin A +44892.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +477.9%
Contains more Vitamin B5 +186.9%
Contains more Folate +552%
Contains more Vitamin B12 +487.1%
Equal in Vitamin B3 - 8.435
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B6 +43.5%
Contains more Vitamin A +44892.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +477.9%
Contains more Vitamin B5 +186.9%
Contains more Folate +552%
Contains more Vitamin B12 +487.1%
Equal in Vitamin B3 - 8.435

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Liver
Liver
Contains more Fats +44.1%
Contains more Other +254.7%
Contains more Protein +31.1%
Contains more Carbs +∞%
Equal in Water - 64.32
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +44.1%
Contains more Other +254.7%
Contains more Protein +31.1%
Contains more Carbs +∞%
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
0
Liver
Liver
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +233.8%
Contains more Polyunsaturated fat +141.8%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +233.8%
Contains more Polyunsaturated fat +141.8%

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 Liver
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Liver Opinion
Net carbs 0g 3.76g Liver
Protein 19.84g 26.02g Liver
Fats 6.34g 4.4g Salmon raw
Carbs 0g 3.76g Liver
Calories 142kcal 165kcal Liver
Calcium 12mg 10mg Salmon raw
Iron 0.8mg 17.92mg Liver
Magnesium 29mg 14mg Salmon raw
Phosphorus 200mg 241mg Liver
Potassium 490mg 150mg Salmon raw
Sodium 44mg 49mg Salmon raw
Zinc 0.64mg 6.72mg Liver
Copper 0.25mg 0.634mg Liver
Manganese 0.016mg 0.3mg Liver
Selenium 36.5µg 67.5µg Liver
Vitamin A 40IU 17997IU Liver
Vitamin A RAE 12µg 5405µg Liver
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.226mg 0.258mg Liver
Vitamin B2 0.38mg 2.196mg Liver
Vitamin B3 7.86mg 8.435mg Liver
Vitamin B5 1.664mg 4.774mg Liver
Vitamin B6 0.818mg 0.57mg Salmon raw
Folate 25µg 163µg Liver
Vitamin B12 3.18µg 18.67µg Liver
Tryptophan 0.222mg 0.366mg Liver
Threonine 0.87mg 1.107mg Liver
Isoleucine 0.914mg 1.32mg Liver
Leucine 1.613mg 2.319mg Liver
Lysine 1.822mg 2.007mg Liver
Methionine 0.587mg 0.645mg Liver
Phenylalanine 0.775mg 1.274mg Liver
Valine 1.022mg 1.607mg Liver
Histidine 0.584mg 0.708mg Liver
Cholesterol 55mg 355mg Salmon raw
Saturated Fat 0.981g 1.41g Salmon raw
Omega-3 - DHA 1.115g 0.03g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0.04g Salmon raw
Monounsaturated Fat 2.103g 0.63g Salmon raw
Polyunsaturated fat 2.539g 1.05g Salmon raw

Which food is preferable for your diet?

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

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
83%
Salmon raw
397%
Liver
Minerals Daily Need Coverage Score
49%
Salmon raw
161%
Liver

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 300mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.429g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $12.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.