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  6. Smoked salmon vs. Salmon

Smoked salmon vs. Salmon — In-Depth Nutrition Comparison

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The main differences between Smoked salmon and Salmon

  • Smoked salmon is richer in Vitamin D, Copper, and Vitamin B12, yet Salmon is richer in Vitamin B6, Vitamin B1, Vitamin B3, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin B6 from Salmon is 28% higher.
  • Smoked salmon contains 11 times more Sodium than Salmon. Smoked salmon contains 672mg of Sodium, while Salmon contains 61mg.

Food types used in this article are Fish, salmon, chinook, smoked and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Smoked salmon vs Salmon 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.
Smoked salmon
Smoked salmon
3
:
7
Salmon
Salmon
Contains more Iron +150%
Contains more Copper +369.4%
Contains more Calcium +36.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +53.7%
Contains more Potassium +119.4%
Contains less Sodium -90.9%
Contains more Zinc +38.7%
Contains more Selenium +27.8%
Equal in Manganese - 0.016
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +150%
Contains more Copper +369.4%
Contains more Calcium +36.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +53.7%
Contains more Potassium +119.4%
Contains less Sodium -90.9%
Contains more Zinc +38.7%
Contains more Selenium +27.8%
Equal in Manganese - 0.016

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.
Smoked salmon
Smoked salmon
3
:
8
Salmon
Salmon
Contains more Vitamin E +18.4%
Contains more Vitamin D +30.5%
Contains more Vitamin B12 +16.4%
Contains more Vitamin A +164.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1378.3%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +132.7%
Contains more Folate +1600%
Equal in Vitamin K - 0.1
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin E +18.4%
Contains more Vitamin D +30.5%
Contains more Vitamin B12 +16.4%
Contains more Vitamin A +164.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1378.3%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +132.7%
Contains more Folate +1600%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
2
Salmon
Salmon
Contains more Water +11.2%
Contains more Other +575%
Contains more Protein +20.9%
Contains more Fats +185.9%
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Water +11.2%
Contains more Other +575%
Contains more Protein +20.9%
Contains more Fats +185.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
1
:
2
Salmon
Salmon
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +106.7%
Contains more Polyunsaturated fat +357.6%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +106.7%
Contains more Polyunsaturated fat +357.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Salmon Opinion
Protein 18.28g 22.1g Salmon
Fats 4.32g 12.35g Salmon
Calories 117kcal 206kcal Salmon
Calcium 11mg 15mg Salmon
Iron 0.85mg 0.34mg Smoked salmon
Magnesium 18mg 30mg Salmon
Phosphorus 164mg 252mg Salmon
Potassium 175mg 384mg Salmon
Sodium 672mg 61mg Salmon
Zinc 0.31mg 0.43mg Salmon
Copper 0.23mg 0.049mg Smoked salmon
Manganese 0.017mg 0.016mg Smoked salmon
Selenium 32.4µg 41.4µg Salmon
Vitamin A 87IU 230IU Salmon
Vitamin A RAE 26µg 69µg Salmon
Vitamin E 1.35mg 1.14mg Smoked salmon
Vitamin D 685IU 526IU Smoked salmon
Vitamin D 17.1µg 13.1µg Smoked salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.023mg 0.34mg Salmon
Vitamin B2 0.101mg 0.135mg Salmon
Vitamin B3 4.72mg 8.045mg Salmon
Vitamin B5 0.87mg 1.475mg Salmon
Vitamin B6 0.278mg 0.647mg Salmon
Folate 2µg 34µg Salmon
Vitamin B12 3.26µg 2.8µg Smoked salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.205mg 0.248mg Salmon
Threonine 0.801mg 0.969mg Salmon
Isoleucine 0.842mg 1.018mg Salmon
Leucine 1.486mg 1.796mg Salmon
Lysine 1.679mg 2.03mg Salmon
Methionine 0.541mg 0.654mg Salmon
Phenylalanine 0.714mg 0.863mg Salmon
Valine 0.942mg 1.139mg Salmon
Histidine 0.538mg 0.651mg Salmon
Cholesterol 23mg 63mg Smoked salmon
Saturated Fat 0.929g 2.397g Smoked salmon
Omega-3 - DHA 0.267g 1.457g Salmon
Omega-3 - EPA 0.183g 0.69g Salmon
Omega-3 - DPA 0.073g 0.17g Salmon
Monounsaturated Fat 2.023g 4.181g Salmon
Polyunsaturated fat 0.995g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
99%
Smoked salmon
110%
Salmon
Minerals Daily Need Coverage Score
49%
Smoked salmon
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 1.468g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 611mg)
Which food is cheaper?
Salmon
Salmon is cheaper (difference - $1)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.