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  6. Salmon vs. Turbot

Salmon vs. Turbot — In-Depth Nutrition Comparison

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How are Salmon and Turbot different?

  • Salmon is higher in Vitamin B3, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, Vitamin B12, Vitamin A RAE, and Folate, however, Turbot is richer in Selenium, and Magnesium.
  • Daily need coverage for Vitamin B3 from Salmon is 34% higher.
  • Salmon contains 6 times more Vitamin A RAE than Turbot. While Salmon contains 69µg of Vitamin A RAE, Turbot contains only 12µg.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, turbot, european, cooked, dry heat are the varieties used in this article.

Infographic

Salmon vs Turbot 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.
Salmon
Salmon
5
:
5
Turbot
Turbot
Contains more Phosphorus +52.7%
Contains more Potassium +25.9%
Contains less Sodium -68.2%
Contains more Zinc +53.6%
Contains more Calcium +53.3%
Contains more Iron +35.3%
Contains more Magnesium +116.7%
Contains more Manganese +37.5%
Contains more Selenium +13%
Equal in Copper - 0.047
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Turbot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 47% 71% 27% 26% 8% 16% 3% 256%
Contains more Phosphorus +52.7%
Contains more Potassium +25.9%
Contains less Sodium -68.2%
Contains more Zinc +53.6%
Contains more Calcium +53.3%
Contains more Iron +35.3%
Contains more Magnesium +116.7%
Contains more Manganese +37.5%
Contains more Selenium +13%
Equal in Copper - 0.047

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.
Salmon
Salmon
12
:
0
Turbot
Turbot
Contains more Vitamin A +475%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +347.4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +200.3%
Contains more Vitamin B5 +124.2%
Contains more Vitamin B6 +167.4%
Contains more Folate +277.8%
Contains more Vitamin B12 +10.2%
Equal in Vitamin B12 - 2.54
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Turbot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 6% 19% 23% 51% 40% 56% 7% 318% 0%
Contains more Vitamin A +475%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +347.4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +200.3%
Contains more Vitamin B5 +124.2%
Contains more Vitamin B6 +167.4%
Contains more Folate +277.8%
Contains more Vitamin B12 +10.2%
Equal in Vitamin B12 - 2.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
2
Turbot
Turbot
Contains more Fats +226.7%
Contains more Other +548.8%
Equal in Protein - 20.58
Equal in Water - 70.45
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Turbot
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more Fats +226.7%
Contains more Other +548.8%
Equal in Protein - 20.58
Equal in Water - 70.45

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Turbot
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Turbot Opinion
Protein 22.1g 20.58g Salmon
Fats 12.35g 3.78g Salmon
Calories 206kcal 122kcal Salmon
Calcium 15mg 23mg Turbot
Iron 0.34mg 0.46mg Turbot
Magnesium 30mg 65mg Turbot
Phosphorus 252mg 165mg Salmon
Potassium 384mg 305mg Salmon
Sodium 61mg 192mg Salmon
Zinc 0.43mg 0.28mg Salmon
Copper 0.049mg 0.047mg Salmon
Manganese 0.016mg 0.022mg Turbot
Selenium 41.4µg 46.8µg Turbot
Vitamin A 230IU 40IU Salmon
Vitamin A RAE 69µg 12µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 1.7mg Salmon
Vitamin B1 0.34mg 0.076mg Salmon
Vitamin B2 0.135mg 0.097mg Salmon
Vitamin B3 8.045mg 2.679mg Salmon
Vitamin B5 1.475mg 0.658mg Salmon
Vitamin B6 0.647mg 0.242mg Salmon
Folate 34µg 9µg Salmon
Vitamin B12 2.8µg 2.54µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.23mg Salmon
Threonine 0.969mg 0.902mg Salmon
Isoleucine 1.018mg 0.948mg Salmon
Leucine 1.796mg 1.672mg Salmon
Lysine 2.03mg 1.89mg Salmon
Methionine 0.654mg 0.609mg Salmon
Phenylalanine 0.863mg 0.803mg Salmon
Valine 1.139mg 1.06mg Salmon
Histidine 0.651mg 0.606mg Salmon
Cholesterol 63mg 62mg Turbot
Saturated Fat 2.397g Turbot
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g Salmon
Polyunsaturated fat 4.553g Salmon

Which food is preferable for your diet?

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

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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
110%
Salmon
43%
Turbot
Minerals Daily Need Coverage Score
44%
Salmon
47%
Turbot

Comparison summary

Which food is lower in Sugar?
Turbot
Turbot is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Turbot
Turbot is lower in Saturated Fat (difference - 2.397g)
Which food is cheaper?
Turbot
Turbot is cheaper (difference - $13)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 131mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.