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Salmon raw vs. Pudding — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and pudding

  • Salmon raw is higher than pudding in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, phosphorus, vitamin B1, and copper.
  • Salmon raw covers your daily vitamin B12 needs 120% more than pudding.
  • Salmon raw contains 59 times more vitamin B3 than pudding. While salmon raw contains 7.86mg of vitamin B3, pudding contains only 0.133mg.
  • The amount of cholesterol in pudding is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Salmon raw vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +226.7%
Contains more IronIron +135.3%
Contains more CopperCopper +125.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +129.9%
Contains less SodiumSodium -55.1%
Contains more SeleniumSelenium +886.5%
Contains more CalciumCalcium +783.3%
Contains more ManganeseManganese +506.3%

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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin B1Vitamin B1 +494.7%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B3Vitamin B3 +5809.8%
Contains more Vitamin B5Vitamin B5 +410.4%
Contains more Vitamin B6Vitamin B6 +2626.7%
Contains more Vitamin B12Vitamin B12 +925.8%
Contains more FolateFolate +525%
Contains more Vitamin AVitamin A +225%
~equal in Vitamin C ~0mg

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% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +527.8%
Contains more FatsFats +101.3%
Contains more OtherOther +478.3%
Contains more CarbsCarbs +∞%
~equal in Water ~73.13g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +156.8%
Contains more Poly. FatPolyunsaturated fat +1310.6%

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

All nutrients comparison - raw data values

Nutrient Salmon raw Pudding DV% diff.
Vitamin B12 3.18µg 0.31µg 120%
Vitamin B6 0.818mg 0.03mg 61%
Selenium 36.5µg 3.7µg 60%
Vitamin B3 7.86mg 0.133mg 48%
Protein 19.84g 3.16g 33%
Vitamin B5 1.664mg 0.326mg 27%
Vitamin B2 0.38mg 0.157mg 17%
Phosphorus 200mg 87mg 16%
Vitamin B1 0.226mg 0.038mg 16%
Polyunsaturated fat 2.539g 0.18g 16%
Cholesterol 55mg 9mg 15%
Copper 0.25mg 0.111mg 15%
Potassium 490mg 150mg 10%
Calcium 12mg 106mg 9%
Carbs 0g 19.64g 7%
Vitamin D 44IU 6%
Iron 0.8mg 0.34mg 6%
Vitamin D 1.1µg 6%
Folate 25µg 4µg 5%
Fats 6.34g 3.15g 5%
Saturated fat 0.981g 1.81g 4%
Manganese 0.016mg 0.097mg 4%
Monounsaturated fat 2.103g 0.819g 3%
Vitamin A 12µg 39µg 3%
Fiber 0g 0.8g 3%
Sodium 44mg 98mg 2%
Magnesium 29mg 20mg 2%
Choline 11.3mg 2%
Caffeine 2mg 1%
Calories 142kcal 120kcal 1%
Zinc 0.64mg 0.48mg 1%
Net carbs 0g 18.84g N/A
Sugar 11.96g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 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 Pudding
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
12%
Pudding
Minerals Daily Need Coverage Score
49%
Salmon raw
21%
Pudding

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 11.96g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.829g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Pudding
Pudding is lower in Cholesterol (difference - 46mg)
Which food is cheaper?
Pudding
Pudding is cheaper (difference - $11)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.