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  6. Salmon raw vs. Potato

Salmon raw vs. Potato — In-Depth Nutrition Comparison

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How are salmon raw and potatoes different?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B5, vitamin B2, phosphorus, and copper, while potatoes are higher in vitamin C.
  • Salmon raw covers your daily need for vitamin B12, 133% more than potatoes.
  • Potatoes have a higher glycemic index (86) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Potatoes, flesh, and skin, raw types were used in this article.

Infographic

Salmon raw vs Potato 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%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +15.3%
Contains more CopperCopper +127.3%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +250.9%
Contains more SeleniumSelenium +9025%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +1150%
~equal in Calcium ~12mg
~equal in Iron ~0.81mg

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%
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +179%
Contains more Vitamin B2Vitamin B2 +1087.5%
Contains more Vitamin B3Vitamin B3 +640.8%
Contains more Vitamin B5Vitamin B5 +464.1%
Contains more Vitamin B6Vitamin B6 +174.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Potato DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.4µg 66%
Vitamin B3 7.86mg 1.061mg 42%
Vitamin B6 0.818mg 0.298mg 40%
Protein 19.84g 2.05g 36%
Vitamin B5 1.664mg 0.295mg 27%
Vitamin B2 0.38mg 0.032mg 27%
Vitamin C 0mg 19.7mg 22%
Phosphorus 200mg 57mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.042g 17%
Copper 0.25mg 0.11mg 16%
Vitamin B1 0.226mg 0.081mg 12%
Fats 6.34g 0.09g 10%
Fiber 0g 2.1g 8%
Manganese 0.016mg 0.2mg 8%
Carbs 0g 17.49g 6%
Starch 15.29g 6%
Monounsaturated fat 2.103g 0.002g 5%
Saturated fat 0.981g 0.025g 4%
Folate 25µg 15µg 3%
Calories 142kcal 77kcal 3%
Zinc 0.64mg 0.3mg 3%
Sodium 44mg 6mg 2%
Vitamin K 2µg 2%
Potassium 490mg 425mg 2%
Choline 12.1mg 2%
Vitamin A 12µg 0µg 1%
Magnesium 29mg 23mg 1%
Net carbs 0g 15.39g N/A
Calcium 12mg 12mg 0%
Iron 0.8mg 0.81mg 0%
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.222mg 0.021mg 0%
Threonine 0.87mg 0.067mg 0%
Isoleucine 0.914mg 0.066mg 0%
Leucine 1.613mg 0.098mg 0%
Lysine 1.822mg 0.107mg 0%
Methionine 0.587mg 0.032mg 0%
Phenylalanine 0.775mg 0.081mg 0%
Valine 1.022mg 0.103mg 0%
Histidine 0.584mg 0.035mg 0%
Fructose 0.26g 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

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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +867.8%
Contains more FatsFats +6944.4%
Contains more OtherOther +375%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +105050%
Contains more Poly. FatPolyunsaturated fat +5945.2%
Contains less Sat. FatSaturated fat -97.5%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.