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  6. Fish, roe, mixed species, raw vs. Salmon

Fish, roe, mixed species, raw vs. Salmon — In-Depth Nutrition Comparison

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How are fish, roe, mixed species, raw and salmon different?

  • Fish, roe, mixed species, raw is higher in vitamin B12, vitamin B2, choline, vitamin E, phosphorus, vitamin C, and folate; however, salmon is richer in vitamin B3 and vitamin B6.
  • Daily need coverage for vitamin B12 for fish, roe, mixed species, raw is 300% higher.
  • Fish, roe, mixed species, raw contains 6 times more vitamin E than salmon. While fish, roe, mixed species, raw contains 7mg of vitamin E, salmon contains only 1.14mg.
  • Salmon has less cholesterol.

Fish, roe, mixed species, raw and Fish, salmon, Atlantic, farmed, cooked, dry heat are the varieties used in this article.

Infographic

Fish, roe, mixed species, raw vs Salmon 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 14% 6.6% 20% 23% 33% 27% 172% 12% 1.3% 220%
Salmon
Salmon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more CalciumCalcium +46.7%
Contains more IronIron +76.5%
Contains more CopperCopper +104.1%
Contains more ZincZinc +132.6%
Contains more PhosphorusPhosphorus +59.5%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +73.8%
Contains less SodiumSodium -33%
Contains more ManganeseManganese +60%
~equal in Selenium ~41.4µg

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 53% 30% 140% 182% 60% 171% 34% 60% 37% 1250% 0.5% 60%
Salmon
Salmon
4
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin CVitamin C +332.4%
Contains more Vitamin AVitamin A +30.4%
Contains more Vitamin EVitamin E +514%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +135.3%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin B6Vitamin B6 +304.4%
~equal in Vitamin D ~13.1µg

All nutrients comparison - raw data values

Nutrient Fish, roe, mixed species, raw Salmon DV% diff.
Vitamin B12 10µg 2.8µg 300%
Cholesterol 374mg 63mg 104%
Vitamin B2 0.74mg 0.135mg 47%
Choline 335.4mg 90.5mg 45%
Vitamin E 7mg 1.14mg 39%
Vitamin B3 1.8mg 8.045mg 39%
Vitamin B6 0.16mg 0.647mg 37%
Phosphorus 402mg 252mg 21%
Vitamin C 16mg 3.7mg 14%
Polyunsaturated fat 2.656g 4.553g 13%
Folate 80µg 34µg 12%
Vitamin B5 1mg 1.475mg 10%
Fats 6.42g 12.35g 9%
Vitamin B1 0.24mg 0.34mg 8%
Copper 0.1mg 0.049mg 6%
Monounsaturated fat 1.661g 4.181g 6%
Vitamin D 484 IU 526 IU 5%
Potassium 221mg 384mg 5%
Zinc 1mg 0.43mg 5%
Vitamin D 12.1µg 13.1µg 5%
Saturated fat 1.456g 2.397g 4%
Calories 143kcal 206kcal 3%
Iron 0.6mg 0.34mg 3%
Magnesium 20mg 30mg 2%
Vitamin A 90µg 69µg 2%
Selenium 40.3µg 41.4µg 2%
Carbs 1.5g 0g 1%
Calcium 22mg 15mg 1%
Sodium 91mg 61mg 1%
Protein 22.32g 22.1g 0%
Net carbs 1.5g 0g N/A
Manganese 0.01mg 0.016mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.293mg 0.248mg 0%
Threonine 1.017mg 0.969mg 0%
Isoleucine 1.142mg 1.018mg 0%
Leucine 1.956mg 1.796mg 0%
Lysine 1.699mg 2.03mg 0%
Methionine 0.553mg 0.654mg 0%
Phenylalanine 1.092mg 0.863mg 0%
Valine 1.307mg 1.139mg 0%
Histidine 0.607mg 0.651mg 0%
Omega-3 - EPA 0.983g 0.69g N/A
Omega-3 - DHA 1.363g 1.457g N/A
Omega-3 - DPA 0.082g 0.17g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 6% 68% 2%
Protein: 22.32 g
Fats: 6.42 g
Carbs: 1.5 g
Water: 67.73 g
Other: 2.03 g
Salmon
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +153.8%
Contains more FatsFats +92.4%
~equal in Protein ~22.1g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 29% 46%
Saturated fat: Sat. Fat 1.456 g
Monounsaturated fat: Mono. Fat 1.661 g
Polyunsaturated fat: Poly. Fat 2.656 g
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +151.7%
Contains more Poly. FatPolyunsaturated fat +71.4%

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. Fish, roe, mixed species, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175132/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.