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Salmon raw vs. Surimi — In-Depth Nutrition Comparison

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A recap on 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.

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.
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 Manganese +45.5%
Contains more Selenium +29.9%
Contains more Magnesium +48.3%
Contains more Phosphorus +41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
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 Manganese +45.5%
Contains more Selenium +29.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
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%
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%
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
Contains more Protein +30.7%
Contains more Fats +604.4%
Contains more Other +628.8%
Contains more Carbs +∞%
Contains more Water +11.4%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
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
Contains more Monounsaturated Fat +1311.4%
Contains more Polyunsaturated fat +473.1%
Contains less Saturated Fat -80.5%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw 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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Salmon raw Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 19.84g 15.18g Salmon raw
Fats 6.34g 0.9g Salmon raw
Carbs 0g 6.85g Surimi
Calories 142kcal 99kcal Salmon raw
Calcium 12mg 9mg Salmon raw
Iron 0.8mg 0.26mg Salmon raw
Magnesium 29mg 43mg Surimi
Phosphorus 200mg 282mg Surimi
Potassium 490mg 112mg Salmon raw
Sodium 44mg 143mg Salmon raw
Zinc 0.64mg 0.33mg Salmon raw
Copper 0.25mg 0.032mg Salmon raw
Manganese 0.016mg 0.011mg Salmon raw
Selenium 36.5µg 28.1µg Salmon raw
Vitamin A 40IU 67IU Surimi
Vitamin A RAE 12µg 20µg Surimi
Vitamin E 0.63mg Surimi
Vitamin B1 0.226mg 0.02mg Salmon raw
Vitamin B2 0.38mg 0.021mg Salmon raw
Vitamin B3 7.86mg 0.22mg Salmon raw
Vitamin B5 1.664mg 0.07mg Salmon raw
Vitamin B6 0.818mg 0.03mg Salmon raw
Folate 25µg 2µg Salmon raw
Vitamin B12 3.18µg 1.6µg Salmon raw
Vitamin K 0.1µg Surimi
Tryptophan 0.222mg 0.092mg Salmon raw
Threonine 0.87mg 0.734mg Salmon raw
Isoleucine 0.914mg 0.709mg Salmon raw
Leucine 1.613mg 1.202mg Salmon raw
Lysine 1.822mg 1.387mg Salmon raw
Methionine 0.587mg 0.515mg Salmon raw
Phenylalanine 0.775mg 0.595mg Salmon raw
Valine 1.022mg 0.77mg Salmon raw
Histidine 0.584mg 0.35mg Salmon raw
Cholesterol 55mg 30mg Surimi
Saturated Fat 0.981g 0.191g Surimi
Omega-3 - DHA 1.115g 0.241g Salmon raw
Omega-3 - EPA 0.321g 0.157g Salmon raw
Omega-3 - DPA 0.287g 0.014g Salmon raw
Monounsaturated Fat 2.103g 0.149g Salmon raw
Polyunsaturated fat 2.539g 0.443g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw 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 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
20%
Surimi
Minerals Daily Need Coverage Score
49%
Salmon raw
37%
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 raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 99mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins

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.