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Asparagus vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between asparagus and salmon raw?

  • Asparagus is higher in iron and vitamin A, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, and vitamin B2.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Asparagus has 19 times more vitamin A than salmon raw. While asparagus has 756IU of vitamin A, salmon raw has only 40IU.
  • The glycemic index of salmon raw is lower.

We used Asparagus, raw and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Asparagus vs Salmon raw 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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%
Contains more CalciumCalcium +100%
Contains more IronIron +167.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +887.5%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +142.6%
Contains more CopperCopper +32.3%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +284.6%
Contains more SeleniumSelenium +1487%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +216.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +108%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B2Vitamin B2 +169.5%
Contains more Vitamin B3Vitamin B3 +703.7%
Contains more Vitamin B5Vitamin B5 +507.3%
Contains more Vitamin B6Vitamin B6 +798.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.1%
Contains more ProteinProtein +801.8%
Contains more FatsFats +5183.3%
Contains more OtherOther +817.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +4978%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 2.3µg 36.5µg 62%
Vitamin B6 0.091mg 0.818mg 56%
Vitamin B3 0.978mg 7.86mg 43%
Protein 2.2g 19.84g 35%
Vitamin K 41.6µg 35%
Vitamin B5 0.274mg 1.664mg 28%
Phosphorus 52mg 200mg 21%
Vitamin B2 0.141mg 0.38mg 18%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.05g 2.539g 17%
Iron 2.14mg 0.8mg 17%
Fats 0.12g 6.34g 10%
Potassium 202mg 490mg 8%
Fiber 2.1g 0g 8%
Vitamin E 1.13mg 8%
Copper 0.189mg 0.25mg 7%
Folate 52µg 25µg 7%
Vitamin B1 0.143mg 0.226mg 7%
Calories 20kcal 142kcal 6%
Vitamin C 5.6mg 0mg 6%
Manganese 0.158mg 0.016mg 6%
Monounsaturated fat 0g 2.103g 5%
Magnesium 14mg 29mg 4%
Saturated fat 0.04g 0.981g 4%
Choline 16mg 3%
Vitamin A 38µg 12µg 3%
Sodium 2mg 44mg 2%
Fructose 1g 1%
Zinc 0.54mg 0.64mg 1%
Calcium 24mg 12mg 1%
Carbs 3.88g 0g 1%
Net carbs 1.78g 0g N/A
Sugar 1.88g N/A
Tryptophan 0.027mg 0.222mg 0%
Threonine 0.084mg 0.87mg 0%
Isoleucine 0.075mg 0.914mg 0%
Leucine 0.128mg 1.613mg 0%
Lysine 0.104mg 1.822mg 0%
Methionine 0.031mg 0.587mg 0%
Phenylalanine 0.075mg 0.775mg 0%
Valine 0.115mg 1.022mg 0%
Histidine 0.049mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

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

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
25%
Asparagus
77%
Salmon raw
Minerals Daily Need Coverage Score
25%
Asparagus
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.941g)
Which food is cheaper?
Asparagus
Asparagus is cheaper (difference - $9)
Which food is richer in vitamins?
?
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.