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  6. Surimi vs. Salmon raw

Surimi vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of salmon raw is lower.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 MagnesiumMagnesium +48.3%
Contains more PhosphorusPhosphorus +41%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +337.5%
Contains more IronIron +207.7%
Contains more CopperCopper +681.3%
Contains more ZincZinc +93.9%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +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
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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 AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +1709.5%
Contains more Vitamin B3Vitamin B3 +3472.7%
Contains more Vitamin B5Vitamin B5 +2277.1%
Contains more Vitamin B6Vitamin B6 +2626.7%
Contains more Vitamin B12Vitamin B12 +98.8%
Contains more FolateFolate +1150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Surimi Salmon raw DV% diff.
Vitamin B12 1.6µg 3.18µg 66%
Vitamin B6 0.03mg 0.818mg 61%
Vitamin B3 0.22mg 7.86mg 48%
Vitamin B5 0.07mg 1.664mg 32%
Vitamin B2 0.021mg 0.38mg 28%
Copper 0.032mg 0.25mg 24%
Vitamin B1 0.02mg 0.226mg 17%
Selenium 28.1µg 36.5µg 15%
Polyunsaturated fat 0.443g 2.539g 14%
Phosphorus 282mg 200mg 12%
Potassium 112mg 490mg 11%
Protein 15.18g 19.84g 9%
Cholesterol 30mg 55mg 8%
Fats 0.9g 6.34g 8%
Iron 0.26mg 0.8mg 7%
Folate 2µg 25µg 6%
Monounsaturated fat 0.149g 2.103g 5%
Sodium 143mg 44mg 4%
Vitamin E 0.63mg 4%
Saturated fat 0.191g 0.981g 4%
Magnesium 43mg 29mg 3%
Zinc 0.33mg 0.64mg 3%
Calories 99kcal 142kcal 2%
Carbs 6.85g 0g 2%
Vitamin A 20µg 12µg 1%
Net carbs 6.85g 0g N/A
Calcium 9mg 12mg 0%
Manganese 0.011mg 0.016mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0.222mg 0%
Threonine 0.734mg 0.87mg 0%
Isoleucine 0.709mg 0.914mg 0%
Leucine 1.202mg 1.613mg 0%
Lysine 1.387mg 1.822mg 0%
Methionine 0.515mg 0.587mg 0%
Phenylalanine 0.595mg 0.775mg 0%
Valine 0.77mg 1.022mg 0%
Histidine 0.35mg 0.584mg 0%
Omega-3 - EPA 0.157g 0.321g N/A
Omega-3 - DHA 0.241g 1.115g N/A
Omega-3 - DPA 0.014g 0.287g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -80.5%
Contains more Mono. FatMonounsaturated fat +1311.4%
Contains more Poly. FatPolyunsaturated fat +473.1%

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.