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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 for 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.
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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +345.5%
Contains more CopperCopper +92.3%
Contains more PhosphorusPhosphorus +239%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +276.3%
Contains more ZincZinc +59.4%
Contains more ManganeseManganese +62.5%
~equal in Calcium ~12mg
~equal in Iron ~0.79mg

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%
Spread
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more Vitamin B2Vitamin B2 +183.6%
Contains more Vitamin B3Vitamin B3 +354.3%
Contains more Vitamin B5Vitamin B5 +287%
Contains more Vitamin B6Vitamin B6 +581.7%
Contains more Vitamin B12Vitamin B12 +183.9%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +116.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Spread DV% diff.
Vitamin B12 3.18µg 1.12µg 86%
Vitamin B6 0.818mg 0.12mg 54%
Selenium 36.5µg 9.7µg 49%
Sodium 44mg 1013mg 42%
Vitamin B3 7.86mg 1.73mg 38%
Vitamin B5 1.664mg 0.43mg 25%
Protein 19.84g 7.66g 24%
Saturated fat 0.981g 5.977g 23%
Phosphorus 200mg 59mg 20%
Vitamin B2 0.38mg 0.134mg 19%
Fats 6.34g 17.34g 17%
Monounsaturated fat 2.103g 7.584g 14%
Copper 0.25mg 0.13mg 13%
Vitamin E 1.74mg 12%
Potassium 490mg 110mg 11%
Choline 62.3mg 11%
Folate 25µg 2µg 6%
Cholesterol 55mg 38mg 6%
Vitamin B1 0.226mg 0.172mg 5%
Calories 142kcal 235kcal 5%
Magnesium 29mg 8mg 5%
Carbs 0g 11.94g 4%
Vitamin D 0.6µg 3%
Zinc 0.64mg 1.02mg 3%
Vitamin D 22IU 3%
Vitamin A 12µg 26µg 2%
Fiber 0g 0.2g 1%
Vitamin K 1.6µg 1%
Net carbs 0g 11.74g N/A
Calcium 12mg 12mg 0%
Iron 0.8mg 0.79mg 0%
Manganese 0.016mg 0.026mg 0%
Polyunsaturated fat 2.539g 2.565g 0%
Tryptophan 0.222mg 0.082mg 0%
Threonine 0.87mg 0.334mg 0%
Isoleucine 0.914mg 0.334mg 0%
Leucine 1.613mg 0.6mg 0%
Lysine 1.822mg 0.663mg 0%
Methionine 0.587mg 0.196mg 0%
Phenylalanine 0.775mg 0.301mg 0%
Valine 1.022mg 0.356mg 0%
Histidine 0.584mg 0.279mg 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

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
Spread
Spread
2
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 ProteinProtein +159%
Contains more WaterWater +13.6%
Contains more OtherOther +91.4%
Contains more FatsFats +173.5%
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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +260.6%
~equal in Polyunsaturated fat ~2.565g

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.