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  6. Salmon raw vs. Vegetable

Salmon raw vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between Salmon raw and Vegetable

  • Salmon raw has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B2, and Copper, however, Vegetable is richer in Vitamin A RAE.
  • Salmon raw covers your daily Vitamin B12 needs 133% more than Vegetable.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Salmon raw vs Vegetable 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.
Salmon raw
Salmon raw
6
:
4
Vegetable
Vegetable
Contains more Magnesium +31.8%
Contains more Phosphorus +292.2%
Contains more Potassium +189.9%
Contains more Zinc +30.6%
Contains more Copper +201.2%
Contains more Selenium +12066.7%
Contains more Calcium +108.3%
Contains less Sodium -20.5%
Contains more Manganese +2268.8%
Equal in Iron - 0.82
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Magnesium +31.8%
Contains more Phosphorus +292.2%
Contains more Potassium +189.9%
Contains more Zinc +30.6%
Contains more Copper +201.2%
Contains more Selenium +12066.7%
Contains more Calcium +108.3%
Contains less Sodium -20.5%
Contains more Manganese +2268.8%
Equal in Iron - 0.82

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.
Salmon raw
Salmon raw
7
:
5
Vegetable
Vegetable
Contains more Vitamin B1 +218.3%
Contains more Vitamin B2 +216.7%
Contains more Vitamin B3 +823.6%
Contains more Vitamin B5 +1002%
Contains more Vitamin B6 +1005.4%
Contains more Folate +31.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10592.5%
Contains more Vitamin C +∞%
Salmon raw
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B1 +218.3%
Contains more Vitamin B2 +216.7%
Contains more Vitamin B3 +823.6%
Contains more Vitamin B5 +1002%
Contains more Vitamin B6 +1005.4%
Contains more Folate +31.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10592.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Vegetable
Vegetable
Contains more Protein +593.7%
Contains more Fats +4126.7%
Contains more Other +694%
Contains more Carbs +∞%
Contains more Water +21.5%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +593.7%
Contains more Fats +4126.7%
Contains more Other +694%
Contains more Carbs +∞%
Contains more Water +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +20930%
Contains more Polyunsaturated fat +3426.4%
Contains less Saturated Fat -96.8%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +20930%
Contains more Polyunsaturated fat +3426.4%
Contains less Saturated Fat -96.8%

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 Vegetable
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Vegetable Opinion
Net carbs 0g 8.69g Vegetable
Protein 19.84g 2.86g Salmon raw
Fats 6.34g 0.15g Salmon raw
Carbs 0g 13.09g Vegetable
Calories 142kcal 65kcal Salmon raw
Sugar 3.12g Salmon raw
Fiber 0g 4.4g Vegetable
Calcium 12mg 25mg Vegetable
Iron 0.8mg 0.82mg Vegetable
Magnesium 29mg 22mg Salmon raw
Phosphorus 200mg 51mg Salmon raw
Potassium 490mg 169mg Salmon raw
Sodium 44mg 35mg Vegetable
Zinc 0.64mg 0.49mg Salmon raw
Copper 0.25mg 0.083mg Salmon raw
Manganese 0.016mg 0.379mg Vegetable
Selenium 36.5µg 0.3µg Salmon raw
Vitamin A 40IU 4277IU Vegetable
Vitamin A RAE 12µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.226mg 0.071mg Salmon raw
Vitamin B2 0.38mg 0.12mg Salmon raw
Vitamin B3 7.86mg 0.851mg Salmon raw
Vitamin B5 1.664mg 0.151mg Salmon raw
Vitamin B6 0.818mg 0.074mg Salmon raw
Folate 25µg 19µg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 23.5µg Vegetable
Tryptophan 0.222mg 0.029mg Salmon raw
Threonine 0.87mg 0.115mg Salmon raw
Isoleucine 0.914mg 0.139mg Salmon raw
Leucine 1.613mg 0.19mg Salmon raw
Lysine 1.822mg 0.17mg Salmon raw
Methionine 0.587mg 0.034mg Salmon raw
Phenylalanine 0.775mg 0.12mg Salmon raw
Valine 1.022mg 0.149mg Salmon raw
Histidine 0.584mg 0.073mg Salmon raw
Cholesterol 55mg 0mg Vegetable
Saturated Fat 0.981g 0.031g Vegetable
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0.01g Salmon raw
Polyunsaturated fat 2.539g 0.072g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
49%
Salmon raw
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.95g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $12.5)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.