Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon raw
  5. Compare
  6. Salmon raw vs. Quinoa

Salmon raw vs. Quinoa — In-Depth Nutrition Comparison

Compare

Summary of differences between salmon raw and quinoa

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and potassium; however, quinoa is higher in manganese and fiber.
  • Salmon raw covers your daily need for vitamin B12, 133% more than quinoa.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Quinoa, cooked.

Infographic

Salmon raw vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +184.9%
Contains more CopperCopper +30.2%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +1203.6%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +41.7%
Contains more IronIron +86.3%
Contains more ZincZinc +70.3%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +3843.8%

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%
Quinoa
Quinoa
3
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +111.2%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1807.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +565%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Quinoa DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 2.8µg 61%
Vitamin B6 0.818mg 0.123mg 53%
Vitamin B3 7.86mg 0.412mg 47%
Vitamin B5 1.664mg 33%
Protein 19.84g 4.4g 31%
Manganese 0.016mg 0.631mg 27%
Vitamin B2 0.38mg 0.11mg 21%
Cholesterol 55mg 0mg 18%
Fiber 0g 2.8g 11%
Polyunsaturated fat 2.539g 1.078g 10%
Vitamin B1 0.226mg 0.107mg 10%
Potassium 490mg 172mg 9%
Iron 0.8mg 1.49mg 9%
Magnesium 29mg 64mg 8%
Fats 6.34g 1.92g 7%
Starch 17.63g 7%
Phosphorus 200mg 152mg 7%
Carbs 0g 21.3g 7%
Copper 0.25mg 0.192mg 6%
Choline 23mg 4%
Monounsaturated fat 2.103g 0.528g 4%
Vitamin E 0.63mg 4%
Folate 25µg 42µg 4%
Zinc 0.64mg 1.09mg 4%
Saturated fat 0.981g 0.231g 3%
Sodium 44mg 7mg 2%
Calories 142kcal 120kcal 1%
Vitamin A 12µg 0µg 1%
Calcium 12mg 17mg 1%
Net carbs 0g 18.5g N/A
Sugar 0.87g N/A
Tryptophan 0.222mg 0.052mg 0%
Threonine 0.87mg 0.131mg 0%
Isoleucine 0.914mg 0.157mg 0%
Leucine 1.613mg 0.261mg 0%
Lysine 1.822mg 0.239mg 0%
Methionine 0.587mg 0.096mg 0%
Phenylalanine 0.775mg 0.185mg 0%
Valine 1.022mg 0.185mg 0%
Histidine 0.584mg 0.127mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +350.9%
Contains more FatsFats +230.2%
Contains more OtherOther +590.9%
Contains more CarbsCarbs +∞%
~equal in Water ~71.61g

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +298.3%
Contains more Poly. FatPolyunsaturated fat +135.5%
Contains less Sat. FatSaturated fat -76.5%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.