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  6. Salmon raw vs. Whey

Salmon raw vs. Whey — In-Depth Nutrition Comparison

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Significant differences between salmon raw and whey

  • The amount of vitamin B12, selenium, vitamin B6, vitamin B3, copper, vitamin B5, phosphorus, vitamin B2, and vitamin B1 in salmon raw is higher than in whey.
  • Salmon raw covers your daily vitamin B12 needs 121% more than whey.
  • Whey has 106 times less vitamin B3 than salmon raw. Salmon raw has 7.86mg of vitamin B3, while whey has 0.074mg.
  • Whey contains less cholesterol.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Whey, sweet, fluid.

Infographic

Salmon raw vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +204.3%
Contains more IronIron +1233.3%
Contains more CopperCopper +6150%
Contains more ZincZinc +392.3%
Contains more PhosphorusPhosphorus +334.8%
Contains less SodiumSodium -18.5%
Contains more ManganeseManganese +1500%
Contains more SeleniumSelenium +1821.1%
Contains more CalciumCalcium +291.7%

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%
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +527.8%
Contains more Vitamin B2Vitamin B2 +140.5%
Contains more Vitamin B3Vitamin B3 +10521.6%
Contains more Vitamin B5Vitamin B5 +334.5%
Contains more Vitamin B6Vitamin B6 +2538.7%
Contains more Vitamin B12Vitamin B12 +1035.7%
Contains more FolateFolate +2400%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Whey DV% diff.
Vitamin B12 3.18µg 0.28µg 121%
Selenium 36.5µg 1.9µg 63%
Vitamin B6 0.818mg 0.031mg 61%
Vitamin B3 7.86mg 0.074mg 49%
Protein 19.84g 0.85g 38%
Copper 0.25mg 0.004mg 27%
Vitamin B5 1.664mg 0.383mg 26%
Phosphorus 200mg 46mg 22%
Cholesterol 55mg 2mg 18%
Polyunsaturated fat 2.539g 0.011g 17%
Vitamin B2 0.38mg 0.158mg 17%
Vitamin B1 0.226mg 0.036mg 16%
Potassium 490mg 161mg 10%
Fats 6.34g 0.36g 9%
Iron 0.8mg 0.06mg 9%
Folate 25µg 1µg 6%
Calories 142kcal 27kcal 6%
Zinc 0.64mg 0.13mg 5%
Monounsaturated fat 2.103g 0.1g 5%
Magnesium 29mg 8mg 5%
Calcium 12mg 47mg 4%
Choline 16mg 3%
Saturated fat 0.981g 0.23g 3%
Carbs 0g 5.14g 2%
Manganese 0.016mg 0.001mg 1%
Vitamin A 12µg 3µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Sugar 5.14g N/A
Sodium 44mg 54mg 0%
Tryptophan 0.222mg 0.013mg 0%
Threonine 0.87mg 0.054mg 0%
Isoleucine 0.914mg 0.047mg 0%
Leucine 1.613mg 0.078mg 0%
Lysine 1.822mg 0.068mg 0%
Methionine 0.587mg 0.016mg 0%
Phenylalanine 0.775mg 0.027mg 0%
Valine 1.022mg 0.046mg 0%
Histidine 0.584mg 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2234.1%
Contains more FatsFats +1661.1%
Contains more OtherOther +903.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.9%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2003%
Contains more Poly. FatPolyunsaturated fat +22981.8%
Contains less Sat. FatSaturated fat -76.6%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.