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Salmon vs Surimi - In-Depth Nutrition Comparison

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A recap on differences between Salmon and Surimi

  • Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, Copper, Vitamin B1, Selenium, and Potassium, yet Surimi is higher in Phosphorus.
  • Salmon covers your daily Vitamin B12 needs 66% more than Surimi.
  • Salmon contains 36 times more Vitamin B3 than Surimi. While Salmon contains 7.86mg of Vitamin B3, Surimi contains only 0.22mg.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Fish, surimi.

Infographic

Salmon vs Surimi 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
6
:
2
Surimi
Surimi
Contains more Calcium +33.3%
Contains more Iron +207.7%
Contains more Potassium +337.5%
Contains less Sodium -69.2%
Contains more Zinc +93.9%
Contains more Copper +681.3%
Contains more Magnesium +48.3%
Contains more Phosphorus +41%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 10% 31% 121% 10% 19% 10% 11%
Contains more Calcium +33.3%
Contains more Iron +207.7%
Contains more Potassium +337.5%
Contains less Sodium -69.2%
Contains more Zinc +93.9%
Contains more Copper +681.3%
Contains more Magnesium +48.3%
Contains more Phosphorus +41%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
7
:
3
Surimi
Surimi
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +1709.5%
Contains more Vitamin B3 +3472.7%
Contains more Vitamin B5 +2277.1%
Contains more Vitamin B6 +2626.7%
Contains more Folate +1150%
Contains more Vitamin B12 +98.8%
Contains more Vitamin A +67.5%
Salmon
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%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +1709.5%
Contains more Vitamin B3 +3472.7%
Contains more Vitamin B5 +2277.1%
Contains more Vitamin B6 +2626.7%
Contains more Folate +1150%
Contains more Vitamin B12 +98.8%
Contains more Vitamin A +67.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Surimi
Surimi
Contains more Protein +30.7%
Contains more Fats +604.4%
Contains more Other +628.8%
Contains more Carbs +∞%
Contains more Water +11.4%
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Protein +30.7%
Contains more Fats +604.4%
Contains more Other +628.8%
Contains more Carbs +∞%
Contains more Water +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Surimi
Surimi
Contains more Monounsaturated Fat +1311.4%
Contains more Polyunsaturated fat +473.1%
Contains less Saturated Fat -80.5%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +1311.4%
Contains more Polyunsaturated fat +473.1%
Contains less Saturated Fat -80.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon Surimi
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 19.84g 15.18g Salmon
Fats 6.34g 0.9g Salmon
Carbs 0g 6.85g Surimi
Calories 142kcal 99kcal Salmon
Calcium 12mg 9mg Salmon
Iron 0.8mg 0.26mg Salmon
Magnesium 29mg 43mg Surimi
Phosphorus 200mg 282mg Surimi
Potassium 490mg 112mg Salmon
Sodium 44mg 143mg Salmon
Zinc 0.64mg 0.33mg Salmon
Copper 0.25mg 0.032mg Salmon
Vitamin A 40IU 67IU Surimi
Vitamin A RAE 12µg 20µg Surimi
Vitamin E 0.63mg Surimi
Vitamin B1 0.226mg 0.02mg Salmon
Vitamin B2 0.38mg 0.021mg Salmon
Vitamin B3 7.86mg 0.22mg Salmon
Vitamin B5 1.664mg 0.07mg Salmon
Vitamin B6 0.818mg 0.03mg Salmon
Folate 25µg 2µg Salmon
Vitamin B12 3.18µg 1.6µg Salmon
Vitamin K 0.1µg Surimi
Tryptophan 0.222mg 0.092mg Salmon
Threonine 0.87mg 0.734mg Salmon
Isoleucine 0.914mg 0.709mg Salmon
Leucine 1.613mg 1.202mg Salmon
Lysine 1.822mg 1.387mg Salmon
Methionine 0.587mg 0.515mg Salmon
Phenylalanine 0.775mg 0.595mg Salmon
Valine 1.022mg 0.77mg Salmon
Histidine 0.584mg 0.35mg Salmon
Cholesterol 55mg 30mg Surimi
Saturated Fat 0.981g 0.191g Surimi
Omega-3 - DHA 1.115g 0.241g Salmon
Omega-3 - EPA 0.321g 0.157g Salmon
Omega-3 - DPA 0.287g 0.014g Salmon
Monounsaturated Fat 2.103g 0.149g Salmon
Polyunsaturated fat 2.539g 0.443g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
20%
Surimi
Minerals Daily Need Coverage Score
36%
Salmon
27%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.79g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $9)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 99mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.