Margarine vs. Salmon raw — In-Depth Nutrition Comparison
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Summary of differences between margarine and salmon raw
- Margarine has more vitamin A; however, salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, copper, and vitamin B2.
- Salmon raw covers your daily need for vitamin B12, 128% more than margarine.
- Margarine has 89 times more vitamin A than salmon raw. While margarine has 3577IU of vitamin A, salmon raw has only 40IU.
- Salmon raw has less saturated fat.
These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Fish, salmon, Atlantic, wild, raw.
Infographic
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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.
| Contains less SodiumSodium | -95.5% |
| Contains more MagnesiumMagnesium | +866.7% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +2622.2% |
| Contains more IronIron | +1233.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +3900% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +6725% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2160% |
| Contains more Vitamin B2Vitamin B2 | +927% |
| Contains more Vitamin B3Vitamin B3 | +34073.9% |
| Contains more Vitamin B6Vitamin B6 | +8988.9% |
| Contains more Vitamin B12Vitamin B12 | +3080% |
| Contains more FolateFolate | +2400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more FatsFats | +1173% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +12300% |
| Contains more WaterWater | +314.6% |
| Contains more OtherOther | +178.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
15.189 g
Monounsaturated fat:
Mono. Fat
38.877 g
Polyunsaturated fat:
Poly. Fat
24.302 g
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
| Contains more Mono. FatMonounsaturated fat | +1748.6% |
| Contains more Poly. FatPolyunsaturated fat | +857.1% |
| Contains less Sat. FatSaturated fat | -93.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 24.302g | 2.539g | 145% |
| Vitamin B12 | 0.1µg | 3.18µg | 128% |
| Fats | 80.71g | 6.34g | 114% |
| Monounsaturated fat | 38.877g | 2.103g | 92% |
| Vitamin A | 819µg | 12µg | 90% |
| Vitamin K | 93µg | 78% | |
| Selenium | 0µg | 36.5µg | 66% |
| Saturated fat | 15.189g | 0.981g | 65% |
| Vitamin B6 | 0.009mg | 0.818mg | 62% |
| Vitamin E | 9mg | 60% | |
| Vitamin B3 | 0.023mg | 7.86mg | 49% |
| Protein | 0.16g | 19.84g | 39% |
| Vitamin B5 | 1.664mg | 33% | |
| Calories | 717kcal | 142kcal | 29% |
| Phosphorus | 5mg | 200mg | 28% |
| Copper | 0mg | 0.25mg | 28% |
| Vitamin B2 | 0.037mg | 0.38mg | 26% |
| Vitamin B1 | 0.01mg | 0.226mg | 18% |
| Cholesterol | 0mg | 55mg | 18% |
| Potassium | 18mg | 490mg | 14% |
| Iron | 0.06mg | 0.8mg | 9% |
| Zinc | 0mg | 0.64mg | 6% |
| Magnesium | 3mg | 29mg | 6% |
| Folate | 1µg | 25µg | 6% |
| Sodium | 2mg | 44mg | 2% |
| Choline | 12.4mg | 2% | |
| Manganese | 0.016mg | 1% | |
| Calcium | 3mg | 12mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 0.7g | 0g | 0% |
| Net carbs | 0.7g | 0g | N/A |
| Trans fat | 14.89g | 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 | 0g | 0.321g | N/A |
| Omega-3 - DHA | 0g | 1.115g | N/A |
| Omega-3 - DPA | 0.006g | 0.287g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
55%
77%
Minerals Daily Need Coverage Score
1%
49%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 14.208g)
Which food is richer in minerals?
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Margarine is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 42mg)
Which food is cheaper?
Margarine is cheaper (difference - $12.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.