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  6. Yogurt vs. Salmon raw

Yogurt vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between Yogurt and Salmon raw

  • Yogurt has more Calcium, however, Salmon raw has more Vitamin B12, Vitamin B6, Selenium, Vitamin B3, Vitamin B5, Copper, Vitamin B1, and Potassium.
  • Salmon raw's daily need coverage for Vitamin B12 is 101% more.
  • Yogurt has 9 times more Calcium than Salmon raw. Yogurt has 110mg of Calcium, while Salmon raw has 12mg.
  • Yogurt is lower in Cholesterol.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Fish, salmon, Atlantic, wild, raw.

Infographic

Yogurt 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.
Yogurt
Yogurt
2
:
8
Salmon raw
Salmon raw
Contains more Calcium +816.7%
Contains less Sodium -18.2%
Contains more Iron +1042.9%
Contains more Magnesium +163.6%
Contains more Phosphorus +48.1%
Contains more Potassium +247.5%
Contains more Zinc +23.1%
Contains more Copper +1370.6%
Contains more Manganese +77.8%
Contains more Selenium +276.3%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +816.7%
Contains less Sodium -18.2%
Contains more Iron +1042.9%
Contains more Magnesium +163.6%
Contains more Phosphorus +48.1%
Contains more Potassium +247.5%
Contains more Zinc +23.1%
Contains more Copper +1370.6%
Contains more Manganese +77.8%
Contains more Selenium +276.3%

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.
Yogurt
Yogurt
3
:
8
Salmon raw
Salmon raw
Contains more Vitamin A +900%
Contains more Vitamin B1 +882.6%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +3678.8%
Contains more Vitamin B5 +402.7%
Contains more Vitamin B6 +1198.4%
Contains more Folate +257.1%
Contains more Vitamin B12 +324%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
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 +900%
Contains more Vitamin B1 +882.6%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +3678.8%
Contains more Vitamin B5 +402.7%
Contains more Vitamin B6 +1198.4%
Contains more Folate +257.1%
Contains more Vitamin B12 +324%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Protein +94.7%
Contains more Fats +1525.6%
Contains more Other +638.9%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +24.2%
Contains more Protein +94.7%
Contains more Fats +1525.6%
Contains more Other +638.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +3867.9%
Contains more Polyunsaturated fat +21058.3%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 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 -88.1%
Contains more Monounsaturated Fat +3867.9%
Contains more Polyunsaturated fat +21058.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Salmon raw Opinion
Net carbs 3.6g 0g Yogurt
Protein 10.19g 19.84g Salmon raw
Fats 0.39g 6.34g Salmon raw
Carbs 3.6g 0g Yogurt
Calories 59kcal 142kcal Salmon raw
Sugar 3.24g Salmon raw
Calcium 110mg 12mg Yogurt
Iron 0.07mg 0.8mg Salmon raw
Magnesium 11mg 29mg Salmon raw
Phosphorus 135mg 200mg Salmon raw
Potassium 141mg 490mg Salmon raw
Sodium 36mg 44mg Yogurt
Zinc 0.52mg 0.64mg Salmon raw
Copper 0.017mg 0.25mg Salmon raw
Manganese 0.009mg 0.016mg Salmon raw
Selenium 9.7µg 36.5µg Salmon raw
Vitamin A 4IU 40IU Salmon raw
Vitamin A RAE 1µg 12µg Salmon raw
Vitamin E 0.01mg Yogurt
Vitamin B1 0.023mg 0.226mg Salmon raw
Vitamin B2 0.278mg 0.38mg Salmon raw
Vitamin B3 0.208mg 7.86mg Salmon raw
Vitamin B5 0.331mg 1.664mg Salmon raw
Vitamin B6 0.063mg 0.818mg Salmon raw
Folate 7µg 25µg Salmon raw
Vitamin B12 0.75µg 3.18µg Salmon raw
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 5mg 55mg Yogurt
Trans Fat 0.006g Salmon raw
Saturated Fat 0.117g 0.981g Yogurt
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 0.053g 2.103g Salmon raw
Polyunsaturated fat 0.012g 2.539g Salmon raw
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
83%
Salmon raw
Minerals Daily Need Coverage Score
19%
Yogurt
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.864g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $10.4)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 19)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.