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Salmon raw vs. Yolk — In-Depth Nutrition Comparison

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Differences between salmon raw and yolk

  • Salmon raw has more vitamin B12, vitamin B3, and vitamin B6, while yolk has more selenium, folate, vitamin A, phosphorus, and vitamin B5.
  • Yolk's daily need coverage for cholesterol is 343% higher.
  • Yolk contains 328 times less vitamin B3 than salmon raw. Salmon raw contains 7.86mg of vitamin B3, while yolk contains 0.024mg.
  • The amount of saturated fat in salmon raw is lower.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Egg, yolk, raw, fresh.

Infographic

Salmon raw vs Yolk 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%
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +349.5%
Contains more CopperCopper +224.7%
Contains more CalciumCalcium +975%
Contains more IronIron +241.3%
Contains more ZincZinc +259.4%
Contains more PhosphorusPhosphorus +95%
Contains more ManganeseManganese +243.8%
Contains more SeleniumSelenium +53.4%
~equal in Sodium ~48mg

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%
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B3Vitamin B3 +32650%
Contains more Vitamin B6Vitamin B6 +133.7%
Contains more Vitamin B12Vitamin B12 +63.1%
Contains more Vitamin AVitamin A +3075%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more FolateFolate +484%
~equal in Vitamin C ~0mg

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +25.1%
Contains more WaterWater +31%
Contains more OtherOther +212.9%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +∞%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +458.2%
Contains more Poly. FatPolyunsaturated fat +65.6%

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 Yolk
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Yolk DV% diff.
Cholesterol 55mg 1085mg 343%
Choline 820.2mg 149%
Vitamin B12 3.18µg 1.95µg 51%
Vitamin B3 7.86mg 0.024mg 49%
Vitamin A 12µg 381µg 41%
Saturated fat 0.981g 9.551g 39%
Vitamin B6 0.818mg 0.35mg 36%
Selenium 36.5µg 56µg 35%
Fats 6.34g 26.54g 31%
Folate 25µg 146µg 30%
Vitamin D 5.4µg 27%
Vitamin D 218IU 27%
Vitamin B5 1.664mg 2.99mg 27%
Phosphorus 200mg 390mg 27%
Monounsaturated fat 2.103g 11.738g 24%
Iron 0.8mg 2.73mg 24%
Copper 0.25mg 0.077mg 19%
Vitamin E 2.58mg 17%
Zinc 0.64mg 2.3mg 15%
Calcium 12mg 129mg 12%
Polyunsaturated fat 2.539g 4.204g 11%
Potassium 490mg 109mg 11%
Vitamin B2 0.38mg 0.528mg 11%
Calories 142kcal 322kcal 9%
Protein 19.84g 15.86g 8%
Magnesium 29mg 5mg 6%
Vitamin B1 0.226mg 0.176mg 4%
Manganese 0.016mg 0.055mg 2%
Vitamin K 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0.56g N/A
Sodium 44mg 48mg 0%
Tryptophan 0.222mg 0.177mg 0%
Threonine 0.87mg 0.687mg 0%
Isoleucine 0.914mg 0.866mg 0%
Leucine 1.613mg 1.399mg 0%
Lysine 1.822mg 1.217mg 0%
Methionine 0.587mg 0.378mg 0%
Phenylalanine 0.775mg 0.681mg 0%
Valine 1.022mg 0.949mg 0%
Histidine 0.584mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.321g 0.011g N/A
Omega-3 - DHA 1.115g 0.114g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
77%
Salmon raw
114%
Yolk
Minerals Daily Need Coverage Score
49%
Salmon raw
73%
Yolk

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $12)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 1030mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 8.57g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.