Feta vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between feta and smoked salmon?

Feta is richer in vitamin B2, calcium, phosphorus, and zinc, while smoked salmon is higher in vitamin D, vitamin B12, selenium, vitamin B3, and copper.
Smoked salmon's daily need coverage for vitamin D is 112% higher.
Smoked salmon has 45 times less calcium than feta. Feta has 493mg of calcium, while smoked salmon has 11mg.
Smoked salmon is lower in saturated fat.
Feta has a higher glycemic index (27) than smoked salmon (0).

We used Cheese, feta and Fish, salmon, chinook, smoked types in this comparison.

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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.

Feta

Smoked salmon

Contains more CalciumCalcium	+4381.8%
Contains more ZincZinc	+829%
Contains more PhosphorusPhosphorus	+105.5%
Contains more ManganeseManganese	+64.7%

Contains more PotassiumPotassium	+182.3%
Contains more IronIron	+30.8%
Contains more CopperCopper	+618.8%
Contains less SodiumSodium	-26.7%
Contains more SeleniumSelenium	+116%

~equal in Magnesium ~18mg

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.

Feta

Smoked salmon

Contains more Vitamin AVitamin A	+380.8%
Contains more Vitamin B1Vitamin B1	+569.6%
Contains more Vitamin B2Vitamin B2	+735.6%
Contains more Vitamin B6Vitamin B6	+52.5%
Contains more Vitamin KVitamin K	+1700%
Contains more FolateFolate	+1500%

Contains more Vitamin EVitamin E	+650%
Contains more Vitamin DVitamin D	+4175%
Contains more Vitamin B3Vitamin B3	+376.3%
Contains more Vitamin B12Vitamin B12	+92.9%
Contains more CholineCholine	+477.9%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D	16IU	685IU	84%
Vitamin D	0.4µg	17.1µg	84%
Vitamin B12	1.69µg	3.26µg	65%
Saturated fat	14.946g	0.929g	64%
Vitamin B2	0.844mg	0.101mg	57%
Calcium	493mg	11mg	48%
Selenium	15µg	32.4µg	32%
Fats	21.28g	4.32g	26%
Phosphorus	337mg	164mg	25%
Vitamin B3	0.991mg	4.72mg	23%
Zinc	2.88mg	0.31mg	23%
Cholesterol	89mg	23mg	22%
Copper	0.032mg	0.23mg	22%
Choline	15.4mg	89mg	13%
Vitamin A	125µg	26µg	11%
Vitamin B6	0.424mg	0.278mg	11%
Sodium	917mg	672mg	11%
Vitamin B1	0.154mg	0.023mg	11%
Vitamin E	0.18mg	1.35mg	8%
Protein	14.21g	18.28g	8%
Folate	32µg	2µg	8%
Monounsaturated fat	4.623g	2.023g	7%
Calories	264kcal	117kcal	7%
Iron	0.65mg	0.85mg	3%
Potassium	62mg	175mg	3%
Polyunsaturated fat	0.591g	0.995g	3%
Vitamin B5	0.967mg	0.87mg	2%
Vitamin K	1.8µg	0.1µg	1%
Carbs	4.09g	0g	1%
Net carbs	4.09g	0g	N/A
Magnesium	19mg	18mg	0%
Sugar	4.09g	0g	N/A
Manganese	0.028mg	0.017mg	0%
Tryptophan	0.2mg	0.205mg	0%
Threonine	0.637mg	0.801mg	0%
Isoleucine	0.803mg	0.842mg	0%
Leucine	1.395mg	1.486mg	0%
Lysine	1.219mg	1.679mg	0%
Methionine	0.368mg	0.541mg	0%
Phenylalanine	0.675mg	0.714mg	0%
Valine	1.065mg	0.942mg	0%
Histidine	0.397mg	0.538mg	0%
Omega-3 - EPA	0g	0.183g	N/A
Omega-3 - DHA	0g	0.267g	N/A
Omega-3 - DPA	0g	0.073g	N/A