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  6. Whey vs. Salmon raw

Whey vs. Salmon raw — In-Depth Nutrition Comparison

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Significant differences between whey and salmon raw

  • The amount of vitamin B12, selenium, vitamin B6, vitamin B3, copper, vitamin B5, phosphorus, vitamin B2, and vitamin B1 in salmon raw is higher than in whey.
  • Salmon raw covers your daily vitamin B12 needs 121% more than whey.
  • Whey contains less cholesterol.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Whey, sweet, fluid and Fish, salmon, Atlantic, wild, raw.

Infographic

Whey 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +291.7%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +204.3%
Contains more IronIron +1233.3%
Contains more CopperCopper +6150%
Contains more ZincZinc +392.3%
Contains more PhosphorusPhosphorus +334.8%
Contains less SodiumSodium -18.5%
Contains more ManganeseManganese +1500%
Contains more SeleniumSelenium +1821.1%

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.
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 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 CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +527.8%
Contains more Vitamin B2Vitamin B2 +140.5%
Contains more Vitamin B3Vitamin B3 +10521.6%
Contains more Vitamin B5Vitamin B5 +334.5%
Contains more Vitamin B6Vitamin B6 +2538.7%
Contains more Vitamin B12Vitamin B12 +1035.7%
Contains more FolateFolate +2400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Salmon raw DV% diff.
Vitamin B12 0.28µg 3.18µg 121%
Selenium 1.9µg 36.5µg 63%
Vitamin B6 0.031mg 0.818mg 61%
Vitamin B3 0.074mg 7.86mg 49%
Protein 0.85g 19.84g 38%
Copper 0.004mg 0.25mg 27%
Vitamin B5 0.383mg 1.664mg 26%
Phosphorus 46mg 200mg 22%
Cholesterol 2mg 55mg 18%
Polyunsaturated fat 0.011g 2.539g 17%
Vitamin B2 0.158mg 0.38mg 17%
Vitamin B1 0.036mg 0.226mg 16%
Potassium 161mg 490mg 10%
Fats 0.36g 6.34g 9%
Iron 0.06mg 0.8mg 9%
Folate 1µg 25µg 6%
Calories 27kcal 142kcal 6%
Zinc 0.13mg 0.64mg 5%
Monounsaturated fat 0.1g 2.103g 5%
Magnesium 8mg 29mg 5%
Calcium 47mg 12mg 4%
Choline 16mg 3%
Saturated fat 0.23g 0.981g 3%
Carbs 5.14g 0g 2%
Manganese 0.001mg 0.016mg 1%
Vitamin A 3µg 12µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 0g N/A
Sugar 5.14g N/A
Sodium 54mg 44mg 0%
Tryptophan 0.013mg 0.222mg 0%
Threonine 0.054mg 0.87mg 0%
Isoleucine 0.047mg 0.914mg 0%
Leucine 0.078mg 1.613mg 0%
Lysine 0.068mg 1.822mg 0%
Methionine 0.016mg 0.587mg 0%
Phenylalanine 0.027mg 0.775mg 0%
Valine 0.046mg 1.022mg 0%
Histidine 0.016mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +35.9%
Contains more ProteinProtein +2234.1%
Contains more FatsFats +1661.1%
Contains more OtherOther +903.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -76.6%
Contains more Mono. FatMonounsaturated fat +2003%
Contains more Poly. FatPolyunsaturated fat +22981.8%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.