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Salmon raw vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between Salmon raw and Smoked salmon

  • Smoked salmon has less Vitamin B6, Vitamin B2, Vitamin B3, Vitamin B1, Vitamin B5, Potassium, Selenium, and Folate than Salmon raw.
  • Salmon raw covers your daily need of Vitamin B6 42% more than Smoked salmon.
  • Salmon raw has 13 times more Folate than Smoked salmon. While Salmon raw has 25µg of Folate, Smoked salmon has only 2µg.
  • Smoked salmon has less Cholesterol.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Fish, salmon, chinook, smoked.

Infographic

Salmon raw vs Smoked 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.
Contains more Magnesium +61.1%
Contains more Phosphorus +22%
Contains more Potassium +180%
Contains less Sodium -93.5%
Contains more Zinc +106.5%
Contains more Selenium +12.7%
Equal in Calcium - 11
Equal in Iron - 0.85
Equal in Copper - 0.23
Equal in Manganese - 0.017
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Magnesium +61.1%
Contains more Phosphorus +22%
Contains more Potassium +180%
Contains less Sodium -93.5%
Contains more Zinc +106.5%
Contains more Selenium +12.7%
Equal in Calcium - 11
Equal in Iron - 0.85
Equal in Copper - 0.23
Equal in Manganese - 0.017

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.
:
Contains more Vitamin B1 +882.6%
Contains more Vitamin B2 +276.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +91.3%
Contains more Vitamin B6 +194.2%
Contains more Folate +1150%
Contains more Vitamin A +117.5%
Equal in Vitamin B12 - 3.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 1%
Contains more Vitamin B1 +882.6%
Contains more Vitamin B2 +276.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +91.3%
Contains more Vitamin B6 +194.2%
Contains more Folate +1150%
Contains more Vitamin A +117.5%
Equal in Vitamin B12 - 3.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +46.8%
Equal in Protein - 18.28
Equal in Water - 72
Equal in Other - 5.4
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Fats +46.8%
Equal in Protein - 18.28
Equal in Water - 72
Equal in Other - 5.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +155.2%
Equal in Saturated Fat - 0.929
Equal in Monounsaturated Fat - 2.023
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Polyunsaturated fat +155.2%
Equal in Saturated Fat - 0.929
Equal in Monounsaturated Fat - 2.023

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Smoked salmon Opinion
Protein 19.84g 18.28g Salmon raw
Fats 6.34g 4.32g Salmon raw
Calories 142kcal 117kcal Salmon raw
Calcium 12mg 11mg Salmon raw
Iron 0.8mg 0.85mg Smoked salmon
Magnesium 29mg 18mg Salmon raw
Phosphorus 200mg 164mg Salmon raw
Potassium 490mg 175mg Salmon raw
Sodium 44mg 672mg Salmon raw
Zinc 0.64mg 0.31mg Salmon raw
Copper 0.25mg 0.23mg Salmon raw
Manganese 0.016mg 0.017mg Smoked salmon
Selenium 36.5µg 32.4µg Salmon raw
Vitamin A 40IU 87IU Smoked salmon
Vitamin A RAE 12µg 26µg Smoked salmon
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.226mg 0.023mg Salmon raw
Vitamin B2 0.38mg 0.101mg Salmon raw
Vitamin B3 7.86mg 4.72mg Salmon raw
Vitamin B5 1.664mg 0.87mg Salmon raw
Vitamin B6 0.818mg 0.278mg Salmon raw
Folate 25µg 2µg Salmon raw
Vitamin B12 3.18µg 3.26µg Smoked salmon
Choline 89mg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.222mg 0.205mg Salmon raw
Threonine 0.87mg 0.801mg Salmon raw
Isoleucine 0.914mg 0.842mg Salmon raw
Leucine 1.613mg 1.486mg Salmon raw
Lysine 1.822mg 1.679mg Salmon raw
Methionine 0.587mg 0.541mg Salmon raw
Phenylalanine 0.775mg 0.714mg Salmon raw
Valine 1.022mg 0.942mg Salmon raw
Histidine 0.584mg 0.538mg Salmon raw
Cholesterol 55mg 23mg Smoked salmon
Saturated Fat 0.981g 0.929g Smoked salmon
Omega-3 - DHA 1.115g 0.267g Salmon raw
Omega-3 - EPA 0.321g 0.183g Salmon raw
Omega-3 - DPA 0.287g 0.073g Salmon raw
Monounsaturated Fat 2.103g 2.023g Salmon raw
Polyunsaturated fat 2.539g 0.995g Salmon raw

Which food is preferable for your diet?

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

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
77%
Salmon raw
95%
Smoked salmon
Minerals Daily Need Coverage Score
49%
Salmon raw
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.052g)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 628mg)
Which food is cheaper?
Salmon raw
Salmon raw is cheaper (difference - $1)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.