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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.
  • Salmon raw covers your daily vitamin B12 needs 133% more than vegetable.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of salmon raw is 0.

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.
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +189.9%
Contains more CopperCopper +201.2%
Contains more ZincZinc +30.6%
Contains more PhosphorusPhosphorus +292.2%
Contains more SeleniumSelenium +12066.7%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +2268.8%
~equal in Iron ~0.82mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +218.3%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +823.6%
Contains more Vitamin B5Vitamin B5 +1002%
Contains more Vitamin B6Vitamin B6 +1005.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1683.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Vegetable DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.3µg 66%
Vitamin B6 0.818mg 0.074mg 57%
Vitamin B3 7.86mg 0.851mg 44%
Protein 19.84g 2.86g 34%
Vitamin B5 1.664mg 0.151mg 30%
Vitamin A 12µg 214µg 22%
Phosphorus 200mg 51mg 21%
Vitamin B2 0.38mg 0.12mg 20%
Vitamin K 23.5µg 20%
Copper 0.25mg 0.083mg 19%
Fiber 0g 4.4g 18%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.072g 16%
Manganese 0.016mg 0.379mg 16%
Vitamin B1 0.226mg 0.071mg 13%
Fats 6.34g 0.15g 10%
Potassium 490mg 169mg 9%
Monounsaturated fat 2.103g 0.01g 5%
Choline 24.1mg 4%
Saturated fat 0.981g 0.031g 4%
Calories 142kcal 65kcal 4%
Vitamin C 0mg 3.2mg 4%
Carbs 0g 13.09g 4%
Vitamin E 0.38mg 3%
Folate 25µg 19µg 2%
Magnesium 29mg 22mg 2%
Zinc 0.64mg 0.49mg 1%
Calcium 12mg 25mg 1%
Net carbs 0g 8.69g N/A
Iron 0.8mg 0.82mg 0%
Sugar 3.12g N/A
Sodium 44mg 35mg 0%
Tryptophan 0.222mg 0.029mg 0%
Threonine 0.87mg 0.115mg 0%
Isoleucine 0.914mg 0.139mg 0%
Leucine 1.613mg 0.19mg 0%
Lysine 1.822mg 0.17mg 0%
Methionine 0.587mg 0.034mg 0%
Phenylalanine 0.775mg 0.12mg 0%
Valine 1.022mg 0.149mg 0%
Histidine 0.584mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +593.7%
Contains more FatsFats +4126.7%
Contains more OtherOther +694%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.5%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +20930%
Contains more Poly. FatPolyunsaturated fat +3426.4%
Contains less Sat. FatSaturated fat -96.8%

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.