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  6. Margarine vs. Salmon raw

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

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 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.
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Margarine Salmon raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 more Mono. FatMonounsaturated fat +1748.6%
Contains more Poly. FatPolyunsaturated fat +857.1%
Contains less Sat. FatSaturated fat -93.5%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.