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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.
  • Yogurt has a higher glycemic index than salmon raw.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +816.7%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +247.5%
Contains more IronIron +1042.9%
Contains more CopperCopper +1370.6%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +48.1%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +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
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +882.6%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +3678.8%
Contains more Vitamin B5Vitamin B5 +402.7%
Contains more Vitamin B6Vitamin B6 +1198.4%
Contains more Vitamin B12Vitamin B12 +324%
Contains more FolateFolate +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Salmon raw DV% diff.
Vitamin B12 0.75µg 3.18µg 101%
Vitamin B6 0.063mg 0.818mg 58%
Selenium 9.7µg 36.5µg 49%
Vitamin B3 0.208mg 7.86mg 48%
Vitamin B5 0.331mg 1.664mg 27%
Copper 0.017mg 0.25mg 26%
Protein 10.19g 19.84g 19%
Cholesterol 5mg 55mg 17%
Vitamin B1 0.023mg 0.226mg 17%
Polyunsaturated fat 0.012g 2.539g 17%
Calcium 110mg 12mg 10%
Potassium 141mg 490mg 10%
Phosphorus 135mg 200mg 9%
Fats 0.39g 6.34g 9%
Iron 0.07mg 0.8mg 9%
Vitamin B2 0.278mg 0.38mg 8%
Folate 7µg 25µg 5%
Monounsaturated fat 0.053g 2.103g 5%
Saturated fat 0.117g 0.981g 4%
Calories 59kcal 142kcal 4%
Magnesium 11mg 29mg 4%
Choline 15.1mg 3%
Vitamin A 1µg 12µg 1%
Zinc 0.52mg 0.64mg 1%
Carbs 3.6g 0g 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g N/A
Sodium 36mg 44mg 0%
Vitamin E 0.01mg 0%
Manganese 0.009mg 0.016mg 0%
Trans fat 0.006g N/A
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 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -88.1%
Contains more Mono. FatMonounsaturated fat +3867.9%
Contains more Poly. FatPolyunsaturated fat +21058.3%

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.