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  6. Salmon raw vs. Spread

Salmon raw vs. Spread — In-Depth Nutrition Comparison

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How are Salmon raw and Spread different?

  • Salmon raw has more Vitamin B12, Vitamin B6, Selenium, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B2, and Copper than Spread.
  • Daily need coverage for Vitamin B12 from Salmon raw is 86% higher.
  • Salmon raw contains 7 times more Vitamin B6 than Spread. While Salmon raw contains 0.818mg of Vitamin B6, Spread contains only 0.12mg.
  • Salmon raw has less Saturated Fat.

Fish, salmon, Atlantic, wild, raw and Sandwich spread, pork, beef are the varieties used in this article.

Infographic

Salmon raw vs Spread 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.
Salmon raw
Salmon raw
7
:
2
Spread
Spread
Contains more Magnesium +262.5%
Contains more Phosphorus +239%
Contains more Potassium +345.5%
Contains less Sodium -95.7%
Contains more Copper +92.3%
Contains more Selenium +276.3%
Contains more Zinc +59.4%
Contains more Manganese +62.5%
Equal in Calcium - 12
Equal in Iron - 0.79
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Magnesium +262.5%
Contains more Phosphorus +239%
Contains more Potassium +345.5%
Contains less Sodium -95.7%
Contains more Copper +92.3%
Contains more Selenium +276.3%
Contains more Zinc +59.4%
Contains more Manganese +62.5%
Equal in Calcium - 12
Equal in Iron - 0.79

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.
Salmon raw
Salmon raw
7
:
4
Spread
Spread
Contains more Vitamin B1 +31.4%
Contains more Vitamin B2 +183.6%
Contains more Vitamin B3 +354.3%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +581.7%
Contains more Folate +1150%
Contains more Vitamin B12 +183.9%
Contains more Vitamin A +117.5%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B2 +183.6%
Contains more Vitamin B3 +354.3%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +581.7%
Contains more Folate +1150%
Contains more Vitamin B12 +183.9%
Contains more Vitamin A +117.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Spread
Spread
Contains more Protein +159%
Contains more Water +13.6%
Contains more Other +91.4%
Contains more Fats +173.5%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Protein +159%
Contains more Water +13.6%
Contains more Other +91.4%
Contains more Fats +173.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Spread
Spread
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +260.6%
Equal in Polyunsaturated fat - 2.565
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +260.6%
Equal in Polyunsaturated fat - 2.565

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 Spread
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Spread Opinion
Net carbs 0g 11.74g Spread
Protein 19.84g 7.66g Salmon raw
Fats 6.34g 17.34g Spread
Carbs 0g 11.94g Spread
Calories 142kcal 235kcal Spread
Fiber 0g 0.2g Spread
Calcium 12mg 12mg
Iron 0.8mg 0.79mg Salmon raw
Magnesium 29mg 8mg Salmon raw
Phosphorus 200mg 59mg Salmon raw
Potassium 490mg 110mg Salmon raw
Sodium 44mg 1013mg Salmon raw
Zinc 0.64mg 1.02mg Spread
Copper 0.25mg 0.13mg Salmon raw
Manganese 0.016mg 0.026mg Spread
Selenium 36.5µg 9.7µg Salmon raw
Vitamin A 40IU 87IU Spread
Vitamin A RAE 12µg 26µg Spread
Vitamin E 1.74mg Spread
Vitamin D 22IU Spread
Vitamin D 0.6µg Spread
Vitamin B1 0.226mg 0.172mg Salmon raw
Vitamin B2 0.38mg 0.134mg Salmon raw
Vitamin B3 7.86mg 1.73mg Salmon raw
Vitamin B5 1.664mg 0.43mg Salmon raw
Vitamin B6 0.818mg 0.12mg Salmon raw
Folate 25µg 2µg Salmon raw
Vitamin B12 3.18µg 1.12µg Salmon raw
Vitamin K 1.6µg Spread
Tryptophan 0.222mg 0.082mg Salmon raw
Threonine 0.87mg 0.334mg Salmon raw
Isoleucine 0.914mg 0.334mg Salmon raw
Leucine 1.613mg 0.6mg Salmon raw
Lysine 1.822mg 0.663mg Salmon raw
Methionine 0.587mg 0.196mg Salmon raw
Phenylalanine 0.775mg 0.301mg Salmon raw
Valine 1.022mg 0.356mg Salmon raw
Histidine 0.584mg 0.279mg Salmon raw
Cholesterol 55mg 38mg Spread
Saturated Fat 0.981g 5.977g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 7.584g Spread
Polyunsaturated fat 2.539g 2.565g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
30%
Spread
Minerals Daily Need Coverage Score
49%
Salmon raw
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 17mg)
Which food is cheaper?
Spread
Spread is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 969mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 4.996g)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.