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  6. Salmon raw vs. Surimi

Salmon raw vs. Surimi — In-Depth Nutrition Comparison

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A recap on the differences between salmon raw and surimi

  • Salmon raw 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 raw covers your daily vitamin B12 needs 66% more than surimi.
  • Salmon raw contains 36 times more vitamin B3 than surimi. While salmon raw contains 7.86mg of vitamin B3, surimi contains only 0.22mg.
  • The glycemic index of salmon raw is lower.

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

Infographic

Salmon raw 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" 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%
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +337.5%
Contains more IronIron +207.7%
Contains more CopperCopper +681.3%
Contains more ZincZinc +93.9%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +29.9%
Contains more MagnesiumMagnesium +48.3%
Contains more PhosphorusPhosphorus +41%

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%
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +1709.5%
Contains more Vitamin B3Vitamin B3 +3472.7%
Contains more Vitamin B5Vitamin B5 +2277.1%
Contains more Vitamin B6Vitamin B6 +2626.7%
Contains more Vitamin B12Vitamin B12 +98.8%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Surimi DV% diff.
Vitamin B12 3.18µg 1.6µg 66%
Vitamin B6 0.818mg 0.03mg 61%
Vitamin B3 7.86mg 0.22mg 48%
Vitamin B5 1.664mg 0.07mg 32%
Vitamin B2 0.38mg 0.021mg 28%
Copper 0.25mg 0.032mg 24%
Vitamin B1 0.226mg 0.02mg 17%
Selenium 36.5µg 28.1µg 15%
Polyunsaturated fat 2.539g 0.443g 14%
Phosphorus 200mg 282mg 12%
Potassium 490mg 112mg 11%
Protein 19.84g 15.18g 9%
Cholesterol 55mg 30mg 8%
Fats 6.34g 0.9g 8%
Iron 0.8mg 0.26mg 7%
Folate 25µg 2µg 6%
Monounsaturated fat 2.103g 0.149g 5%
Sodium 44mg 143mg 4%
Vitamin E 0.63mg 4%
Saturated fat 0.981g 0.191g 4%
Magnesium 29mg 43mg 3%
Zinc 0.64mg 0.33mg 3%
Calories 142kcal 99kcal 2%
Carbs 0g 6.85g 2%
Vitamin A 12µg 20µg 1%
Net carbs 0g 6.85g N/A
Calcium 12mg 9mg 0%
Manganese 0.016mg 0.011mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.222mg 0.092mg 0%
Threonine 0.87mg 0.734mg 0%
Isoleucine 0.914mg 0.709mg 0%
Leucine 1.613mg 1.202mg 0%
Lysine 1.822mg 1.387mg 0%
Methionine 0.587mg 0.515mg 0%
Phenylalanine 0.775mg 0.595mg 0%
Valine 1.022mg 0.77mg 0%
Histidine 0.584mg 0.35mg 0%
Omega-3 - EPA 0.321g 0.157g N/A
Omega-3 - DHA 1.115g 0.241g N/A
Omega-3 - DPA 0.287g 0.014g 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
Surimi
Surimi
2
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 ProteinProtein +30.7%
Contains more FatsFats +604.4%
Contains more OtherOther +628.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.4%

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +1311.4%
Contains more Poly. FatPolyunsaturated fat +473.1%
Contains less Sat. FatSaturated fat -80.5%

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. 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.