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  6. Salmon raw vs. Summer squash

Salmon raw vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between salmon raw and summer squash?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, copper, and vitamin B2, yet summer squash is higher in vitamin C.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • The glycemic index of salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Squash, summer, all varieties, raw types in this article.

Infographic

Salmon raw vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +87%
Contains more IronIron +128.6%
Contains more CopperCopper +390.2%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +426.3%
Contains more SeleniumSelenium +18150%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +993.8%

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%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B1Vitamin B1 +370.8%
Contains more Vitamin B2Vitamin B2 +167.6%
Contains more Vitamin B3Vitamin B3 +1514%
Contains more Vitamin B5Vitamin B5 +973.5%
Contains more Vitamin B6Vitamin B6 +275.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +16%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Summer squash DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.2µg 66%
Vitamin B3 7.86mg 0.487mg 46%
Vitamin B6 0.818mg 0.218mg 46%
Protein 19.84g 1.21g 37%
Vitamin B5 1.664mg 0.155mg 30%
Phosphorus 200mg 38mg 23%
Copper 0.25mg 0.051mg 22%
Vitamin C 0mg 17mg 19%
Cholesterol 55mg 0mg 18%
Vitamin B2 0.38mg 0.142mg 18%
Polyunsaturated fat 2.539g 0.089g 16%
Vitamin B1 0.226mg 0.048mg 15%
Fats 6.34g 0.18g 9%
Manganese 0.016mg 0.175mg 7%
Potassium 490mg 262mg 7%
Calories 142kcal 16kcal 6%
Iron 0.8mg 0.35mg 6%
Monounsaturated fat 2.103g 0.016g 5%
Fiber 0g 1.1g 4%
Saturated fat 0.981g 0.044g 4%
Zinc 0.64mg 0.29mg 3%
Magnesium 29mg 17mg 3%
Vitamin K 3µg 3%
Sodium 44mg 2mg 2%
Fructose 0.95g 1%
Carbs 0g 3.35g 1%
Folate 25µg 29µg 1%
Choline 6.7mg 1%
Vitamin E 0.12mg 1%
Net carbs 0g 2.25g N/A
Calcium 12mg 15mg 0%
Sugar 2.2g N/A
Vitamin A 12µg 10µg 0%
Tryptophan 0.222mg 0.011mg 0%
Threonine 0.87mg 0.028mg 0%
Isoleucine 0.914mg 0.042mg 0%
Leucine 1.613mg 0.069mg 0%
Lysine 1.822mg 0.065mg 0%
Methionine 0.587mg 0.017mg 0%
Phenylalanine 0.775mg 0.041mg 0%
Valine 1.022mg 0.053mg 0%
Histidine 0.584mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1539.7%
Contains more FatsFats +3422.2%
Contains more OtherOther +758.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.2%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +13043.8%
Contains more Poly. FatPolyunsaturated fat +2752.8%
Contains less Sat. FatSaturated fat -95.5%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.