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Salmon raw vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between salmon raw and potato salad

  • The amount of vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B5, phosphorus, copper, and vitamin B1 in salmon raw is higher than in potato salad.
  • Salmon raw covers your daily vitamin B12 needs 133% more than potato salad.
  • Potato salad has 9 times less selenium than salmon raw. Salmon raw has 36.5µg of selenium, while potato salad has 4.1µg.
  • Salmon raw contains less sodium.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Potato salad, home-prepared.

Infographic

Salmon raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +92.9%
Contains more IronIron +23.1%
Contains more CopperCopper +111.9%
Contains more ZincZinc +106.5%
Contains more PhosphorusPhosphorus +284.6%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +790.2%
Contains more CalciumCalcium +58.3%
Contains more ManganeseManganese +531.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +193.5%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +783.1%
Contains more Vitamin B5Vitamin B5 +211.6%
Contains more Vitamin B6Vitamin B6 +480.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +257.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +640.3%
Contains more OtherOther +172.8%
Contains more FatsFats +29.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.9%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -31.4%
Contains more Mono. FatMonounsaturated fat +17.9%
Contains more Poly. FatPolyunsaturated fat +47.2%

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 Potato salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Potato salad DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 4.1µg 59%
Vitamin B6 0.818mg 0.141mg 52%
Vitamin B3 7.86mg 0.89mg 44%
Protein 19.84g 2.68g 34%
Vitamin B2 0.38mg 0.06mg 25%
Vitamin B5 1.664mg 0.534mg 23%
Phosphorus 200mg 52mg 21%
Sodium 44mg 529mg 21%
Copper 0.25mg 0.118mg 15%
Vitamin B1 0.226mg 0.077mg 12%
Vitamin C 0mg 10mg 11%
Polyunsaturated fat 2.539g 3.737g 8%
Potassium 490mg 254mg 7%
Fiber 0g 1.3g 5%
Folate 25µg 7µg 5%
Cholesterol 55mg 68mg 4%
Carbs 0g 11.17g 4%
Manganese 0.016mg 0.101mg 4%
Zinc 0.64mg 0.31mg 3%
Magnesium 29mg 15mg 3%
Fats 6.34g 8.2g 3%
Vitamin A 12µg 32µg 2%
Iron 0.8mg 0.65mg 2%
Saturated fat 0.981g 1.429g 2%
Monounsaturated fat 2.103g 2.48g 1%
Calcium 12mg 19mg 1%
Calories 142kcal 143kcal 0%
Net carbs 0g 9.87g N/A
Tryptophan 0.222mg 0.042mg 0%
Threonine 0.87mg 0.116mg 0%
Isoleucine 0.914mg 0.141mg 0%
Leucine 1.613mg 0.202mg 0%
Lysine 1.822mg 0.171mg 0%
Methionine 0.587mg 0.066mg 0%
Phenylalanine 0.775mg 0.135mg 0%
Valine 1.022mg 0.172mg 0%
Histidine 0.584mg 0.062mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
49%
Salmon raw
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 485mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.448g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $13)
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.