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  6. Salmon raw vs. Raisin

Salmon raw vs. Raisin — In-Depth Nutrition Comparison

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The main differences between salmon raw and raisins

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus, yet raisins are richer in fiber and iron.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index than raisins.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Raisins, seedless.

Infographic

Salmon raw vs Raisin 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%
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +98%
Contains more SeleniumSelenium +5983.3%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +135%
Contains more CopperCopper +27.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1768.8%

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%
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +926.1%
Contains more Vitamin B5Vitamin B5 +1651.6%
Contains more Vitamin B6Vitamin B6 +370.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Raisin DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.6µg 65%
Vitamin B6 0.818mg 0.174mg 50%
Vitamin B3 7.86mg 0.766mg 44%
Fructose 29.68g 37%
Protein 19.84g 3.07g 34%
Vitamin B5 1.664mg 0.095mg 31%
Carbs 0g 79.18g 26%
Vitamin B2 0.38mg 0.125mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.037g 17%
Fiber 0g 3.7g 15%
Iron 0.8mg 1.88mg 14%
Phosphorus 200mg 101mg 14%
Manganese 0.016mg 0.299mg 12%
Vitamin B1 0.226mg 0.106mg 10%
Fats 6.34g 0.46g 9%
Calories 142kcal 299kcal 8%
Copper 0.25mg 0.318mg 8%
Potassium 490mg 749mg 8%
Folate 25µg 5µg 5%
Monounsaturated fat 2.103g 0.051g 5%
Zinc 0.64mg 0.22mg 4%
Calcium 12mg 50mg 4%
Saturated fat 0.981g 0.058g 4%
Vitamin C 0mg 2.3mg 3%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Vitamin A 12µg 0µg 1%
Vitamin E 0.12mg 1%
Sodium 44mg 11mg 1%
Starch 2.7g 1%
Magnesium 29mg 32mg 1%
Net carbs 0g 75.48g N/A
Sugar 59.19g N/A
Tryptophan 0.222mg 0.05mg 0%
Threonine 0.87mg 0.077mg 0%
Isoleucine 0.914mg 0.057mg 0%
Leucine 1.613mg 0.096mg 0%
Lysine 1.822mg 0.084mg 0%
Methionine 0.587mg 0.021mg 0%
Phenylalanine 0.775mg 0.065mg 0%
Valine 1.022mg 0.083mg 0%
Histidine 0.584mg 0.072mg 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
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +546.3%
Contains more FatsFats +1278.3%
Contains more WaterWater +343.9%
Contains more OtherOther +186%
Contains more CarbsCarbs +∞%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +4023.5%
Contains more Poly. FatPolyunsaturated fat +6762.2%
Contains less Sat. FatSaturated fat -94.1%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.