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Salmon raw vs. Rosemary — In-Depth Nutrition Comparison

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How are salmon raw and rosemary different?

  • Salmon raw is higher in vitamin B12, vitamin B3, and vitamin B6; however, rosemary is richer in iron, vitamin A, fiber, manganese, calcium, vitamin C, and folate.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains 9 times more vitamin B3 than rosemary. While salmon raw contains 7.86mg of vitamin B3, rosemary contains only 0.912mg.
  • Salmon raw has a lower glycemic index (0) than rosemary (70).

Fish, salmon, Atlantic, wild, raw and Rosemary, fresh are the varieties used in this article.

Infographic

Salmon raw vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more PhosphorusPhosphorus +203%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +213.8%
Contains more CalciumCalcium +2541.7%
Contains more PotassiumPotassium +36.3%
Contains more IronIron +731.3%
Contains more CopperCopper +20.4%
Contains more ZincZinc +45.3%
Contains less SodiumSodium -40.9%
Contains more ManganeseManganese +5900%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin B1Vitamin B1 +527.8%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +761.8%
Contains more Vitamin B5Vitamin B5 +107%
Contains more Vitamin B6Vitamin B6 +143.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1116.7%
Contains more FolateFolate +336%
~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% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +499.4%
Contains more OtherOther +125.4%
Contains more CarbsCarbs +∞%
~equal in Fats ~5.86g
~equal in Water ~67.77g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +81.3%
Contains more Poly. FatPolyunsaturated fat +181.8%

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

All nutrients comparison - raw data values

Nutrient Salmon raw Rosemary DV% diff.
Vitamin B12 3.18µg 0µg 133%
Iron 0.8mg 6.65mg 73%
Selenium 36.5µg 66%
Fiber 0g 14.1g 56%
Vitamin B3 7.86mg 0.912mg 43%
Manganese 0.016mg 0.96mg 41%
Vitamin B6 0.818mg 0.336mg 37%
Protein 19.84g 3.31g 33%
Calcium 12mg 317mg 31%
Vitamin C 0mg 21.8mg 24%
Folate 25µg 109µg 21%
Phosphorus 200mg 66mg 19%
Vitamin B2 0.38mg 0.152mg 18%
Cholesterol 55mg 0mg 18%
Vitamin B5 1.664mg 0.804mg 17%
Vitamin B1 0.226mg 0.036mg 16%
Vitamin A 12µg 146µg 15%
Magnesium 29mg 91mg 15%
Polyunsaturated fat 2.539g 0.901g 11%
Saturated fat 0.981g 2.838g 8%
Carbs 0g 20.7g 7%
Copper 0.25mg 0.301mg 6%
Potassium 490mg 668mg 5%
Zinc 0.64mg 0.93mg 3%
Monounsaturated fat 2.103g 1.16g 2%
Calories 142kcal 131kcal 1%
Sodium 44mg 26mg 1%
Fats 6.34g 5.86g 1%
Net carbs 0g 6.6g N/A
Tryptophan 0.222mg 0.051mg 0%
Threonine 0.87mg 0.136mg 0%
Isoleucine 0.914mg 0.136mg 0%
Leucine 1.613mg 0.249mg 0%
Lysine 1.822mg 0.143mg 0%
Methionine 0.587mg 0.047mg 0%
Phenylalanine 0.775mg 0.169mg 0%
Valine 1.022mg 0.165mg 0%
Histidine 0.584mg 0.066mg 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 Rosemary
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
30%
Rosemary
Minerals Daily Need Coverage Score
49%
Salmon raw
75%
Rosemary

Comparison summary

Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 1.857g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 18mg)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $11.5)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.