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  6. White chocolate vs. Salmon raw

White chocolate vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between white chocolate and salmon raw

  • White chocolate has more calcium; however, salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, copper, and vitamin B1.
  • Salmon raw covers your daily need for vitamin B12, 109% more than white chocolate.
  • White chocolate has 20 times more saturated fat than salmon raw. While white chocolate has 19.412g of saturated fat, salmon raw has only 0.981g.
  • The glycemic index of white chocolate is higher.

These are the specific foods used in this comparison Candies, white chocolate and Fish, salmon, Atlantic, wild, raw.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +1558.3%
Contains more ZincZinc +15.6%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +71.3%
Contains more IronIron +233.3%
Contains more CopperCopper +316.7%
Contains more PhosphorusPhosphorus +13.6%
Contains less SodiumSodium -51.1%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +711.1%

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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +258.7%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B3Vitamin B3 +955%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +1360.7%
Contains more Vitamin B12Vitamin B12 +467.9%
Contains more FolateFolate +257.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient White chocolate Salmon raw DV% diff.
Vitamin B12 0.56µg 3.18µg 109%
Saturated fat 19.412g 0.981g 84%
Vitamin B6 0.056mg 0.818mg 59%
Selenium 4.5µg 36.5µg 58%
Vitamin B3 0.745mg 7.86mg 44%
Fats 32.09g 6.34g 40%
Protein 5.87g 19.84g 28%
Copper 0.06mg 0.25mg 21%
Vitamin B5 0.608mg 1.664mg 21%
Calories 539kcal 142kcal 20%
Carbs 59.24g 0g 20%
Calcium 199mg 12mg 19%
Monounsaturated fat 9.097g 2.103g 17%
Vitamin B1 0.063mg 0.226mg 14%
Cholesterol 21mg 55mg 11%
Polyunsaturated fat 1.013g 2.539g 10%
Vitamin K 9.1µg 8%
Vitamin B2 0.282mg 0.38mg 8%
Iron 0.24mg 0.8mg 7%
Vitamin E 0.96mg 6%
Potassium 286mg 490mg 6%
Choline 29.5mg 5%
Folate 7µg 25µg 5%
Magnesium 12mg 29mg 4%
Phosphorus 176mg 200mg 3%
Sodium 90mg 44mg 2%
Vitamin C 0.5mg 0mg 1%
Zinc 0.74mg 0.64mg 1%
Fiber 0.2g 0g 1%
Net carbs 59.04g 0g N/A
Sugar 59g N/A
Vitamin A 9µg 12µg 0%
Manganese 0.008mg 0.016mg 0%
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 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +406.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +238%
Contains more WaterWater +5169.2%
Contains more OtherOther +254.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +332.6%
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +150.6%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.