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  6. Salmon raw vs. Yogurt

Salmon raw vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between salmon raw and yogurt

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, copper, vitamin B1, and potassium; however, yogurt has more calcium.
  • Salmon raw's daily need coverage for vitamin B12 is 101% more.
  • Salmon raw has 38 times more vitamin B3 than yogurt. Salmon raw has 7.86mg of vitamin B3, while yogurt has 0.208mg.
  • Yogurt is lower in cholesterol.
  • Yogurt has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Yogurt, Greek, plain, nonfat.

Infographic

Salmon raw vs Yogurt 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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +247.5%
Contains more IronIron +1042.9%
Contains more CopperCopper +1370.6%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +48.1%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +276.3%
Contains more CalciumCalcium +816.7%
Contains less SodiumSodium -18.2%

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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +882.6%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +3678.8%
Contains more Vitamin B5Vitamin B5 +402.7%
Contains more Vitamin B6Vitamin B6 +1198.4%
Contains more Vitamin B12Vitamin B12 +324%
Contains more FolateFolate +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Yogurt DV% diff.
Vitamin B12 3.18µg 0.75µg 101%
Vitamin B6 0.818mg 0.063mg 58%
Selenium 36.5µg 9.7µg 49%
Vitamin B3 7.86mg 0.208mg 48%
Vitamin B5 1.664mg 0.331mg 27%
Copper 0.25mg 0.017mg 26%
Protein 19.84g 10.19g 19%
Cholesterol 55mg 5mg 17%
Vitamin B1 0.226mg 0.023mg 17%
Polyunsaturated fat 2.539g 0.012g 17%
Calcium 12mg 110mg 10%
Potassium 490mg 141mg 10%
Phosphorus 200mg 135mg 9%
Fats 6.34g 0.39g 9%
Iron 0.8mg 0.07mg 9%
Vitamin B2 0.38mg 0.278mg 8%
Folate 25µg 7µg 5%
Monounsaturated fat 2.103g 0.053g 5%
Saturated fat 0.981g 0.117g 4%
Calories 142kcal 59kcal 4%
Magnesium 29mg 11mg 4%
Choline 15.1mg 3%
Vitamin A 12µg 1µg 1%
Zinc 0.64mg 0.52mg 1%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Sugar 3.24g N/A
Sodium 44mg 36mg 0%
Vitamin E 0.01mg 0%
Manganese 0.016mg 0.009mg 0%
Trans fat 0.006g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +94.7%
Contains more FatsFats +1525.6%
Contains more OtherOther +638.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.2%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +3867.9%
Contains more Poly. FatPolyunsaturated fat +21058.3%
Contains less Sat. FatSaturated fat -88.1%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.