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  6. Surimi vs. Salmon raw

Surimi vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between Surimi and Salmon raw

  • Surimi is higher in Phosphorus, yet Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, Copper, Vitamin B1, Selenium, and Potassium.
  • Salmon raw covers your daily Vitamin B12 needs 66% more than Surimi.

Food varieties used in this article are Fish, surimi and Fish, salmon, Atlantic, wild, raw.

Infographic

Surimi 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.
Surimi
Surimi
2
:
8
Salmon raw
Salmon raw
Contains more Magnesium +48.3%
Contains more Phosphorus +41%
Contains more Calcium +33.3%
Contains more Iron +207.7%
Contains more Potassium +337.5%
Contains less Sodium -69.2%
Contains more Zinc +93.9%
Contains more Copper +681.3%
Contains more Manganese +45.5%
Contains more Selenium +29.9%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Magnesium +48.3%
Contains more Phosphorus +41%
Contains more Calcium +33.3%
Contains more Iron +207.7%
Contains more Potassium +337.5%
Contains less Sodium -69.2%
Contains more Zinc +93.9%
Contains more Copper +681.3%
Contains more Manganese +45.5%
Contains more Selenium +29.9%

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.
Surimi
Surimi
3
:
7
Salmon raw
Salmon raw
Contains more Vitamin A +67.5%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +1709.5%
Contains more Vitamin B3 +3472.7%
Contains more Vitamin B5 +2277.1%
Contains more Vitamin B6 +2626.7%
Contains more Folate +1150%
Contains more Vitamin B12 +98.8%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Salmon raw
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% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +67.5%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +1709.5%
Contains more Vitamin B3 +3472.7%
Contains more Vitamin B5 +2277.1%
Contains more Vitamin B6 +2626.7%
Contains more Folate +1150%
Contains more Vitamin B12 +98.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
2
:
3
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Water +11.4%
Contains more Protein +30.7%
Contains more Fats +604.4%
Contains more Other +628.8%
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Salmon raw
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 Carbs +∞%
Contains more Water +11.4%
Contains more Protein +30.7%
Contains more Fats +604.4%
Contains more Other +628.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +1311.4%
Contains more Polyunsaturated fat +473.1%
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +1311.4%
Contains more Polyunsaturated fat +473.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Salmon raw Opinion
Net carbs 6.85g 0g Surimi
Protein 15.18g 19.84g Salmon raw
Fats 0.9g 6.34g Salmon raw
Carbs 6.85g 0g Surimi
Calories 99kcal 142kcal Salmon raw
Calcium 9mg 12mg Salmon raw
Iron 0.26mg 0.8mg Salmon raw
Magnesium 43mg 29mg Surimi
Phosphorus 282mg 200mg Surimi
Potassium 112mg 490mg Salmon raw
Sodium 143mg 44mg Salmon raw
Zinc 0.33mg 0.64mg Salmon raw
Copper 0.032mg 0.25mg Salmon raw
Manganese 0.011mg 0.016mg Salmon raw
Selenium 28.1µg 36.5µg Salmon raw
Vitamin A 67IU 40IU Surimi
Vitamin A RAE 20µg 12µg Surimi
Vitamin E 0.63mg Surimi
Vitamin B1 0.02mg 0.226mg Salmon raw
Vitamin B2 0.021mg 0.38mg Salmon raw
Vitamin B3 0.22mg 7.86mg Salmon raw
Vitamin B5 0.07mg 1.664mg Salmon raw
Vitamin B6 0.03mg 0.818mg Salmon raw
Folate 2µg 25µg Salmon raw
Vitamin B12 1.6µg 3.18µg Salmon raw
Vitamin K 0.1µg Surimi
Tryptophan 0.092mg 0.222mg Salmon raw
Threonine 0.734mg 0.87mg Salmon raw
Isoleucine 0.709mg 0.914mg Salmon raw
Leucine 1.202mg 1.613mg Salmon raw
Lysine 1.387mg 1.822mg Salmon raw
Methionine 0.515mg 0.587mg Salmon raw
Phenylalanine 0.595mg 0.775mg Salmon raw
Valine 0.77mg 1.022mg Salmon raw
Histidine 0.35mg 0.584mg Salmon raw
Cholesterol 30mg 55mg Surimi
Saturated Fat 0.191g 0.981g Surimi
Omega-3 - DHA 0.241g 1.115g Salmon raw
Omega-3 - EPA 0.157g 0.321g Salmon raw
Omega-3 - DPA 0.014g 0.287g Salmon raw
Monounsaturated Fat 0.149g 2.103g Salmon raw
Polyunsaturated fat 0.443g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Surimi
83%
Salmon raw
Minerals Daily Need Coverage Score
37%
Surimi
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.79g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $9)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 99mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.