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Salmon vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between salmon and smoked salmon

  • Salmon is richer in vitamin B6, vitamin B1, vitamin B3, selenium, and phosphorus, yet smoked salmon is richer in vitamin D, copper, and vitamin B12.
  • Daily need coverage for vitamin B6 for salmon is 28% higher.
  • Salmon contains 15 times more vitamin B1 than smoked salmon. Salmon contains 0.34mg of vitamin B1, while smoked salmon contains 0.023mg.
  • Smoked salmon contains less cholesterol.

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

Infographic

Salmon 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.
Salmon
Salmon
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +119.4%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +53.7%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +27.8%
Contains more IronIron +150%
Contains more CopperCopper +369.4%
~equal in Manganese ~0.017mg

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.
Salmon
Salmon
8
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +165.4%
Contains more Vitamin B1Vitamin B1 +1378.3%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +70.4%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +132.7%
Contains more FolateFolate +1600%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin DVitamin D +30.5%
Contains more Vitamin B12Vitamin B12 +16.4%
~equal in Vitamin K ~0.1µg
~equal in Choline ~89mg

All nutrients comparison - raw data values

Nutrient Salmon Smoked salmon DV% diff.
Vitamin B6 0.647mg 0.278mg 28%
Sodium 61mg 672mg 27%
Vitamin B1 0.34mg 0.023mg 26%
Polyunsaturated fat 4.553g 0.995g 24%
Vitamin B3 8.045mg 4.72mg 21%
Vitamin D 13.1µg 17.1µg 20%
Copper 0.049mg 0.23mg 20%
Vitamin D 526IU 685IU 20%
Vitamin B12 2.8µg 3.26µg 19%
Selenium 41.4µg 32.4µg 16%
Phosphorus 252mg 164mg 13%
Cholesterol 63mg 23mg 13%
Fats 12.35g 4.32g 12%
Vitamin B5 1.475mg 0.87mg 12%
Protein 22.1g 18.28g 8%
Folate 34µg 2µg 8%
Saturated fat 2.397g 0.929g 7%
Potassium 384mg 175mg 6%
Iron 0.34mg 0.85mg 6%
Monounsaturated fat 4.181g 2.023g 5%
Vitamin A 69µg 26µg 5%
Calories 206kcal 117kcal 4%
Vitamin C 3.7mg 0mg 4%
Vitamin B2 0.135mg 0.101mg 3%
Magnesium 30mg 18mg 3%
Vitamin E 1.14mg 1.35mg 1%
Zinc 0.43mg 0.31mg 1%
Calcium 15mg 11mg 0%
Manganese 0.016mg 0.017mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 90.5mg 89mg 0%
Tryptophan 0.248mg 0.205mg 0%
Threonine 0.969mg 0.801mg 0%
Isoleucine 1.018mg 0.842mg 0%
Leucine 1.796mg 1.486mg 0%
Lysine 2.03mg 1.679mg 0%
Methionine 0.654mg 0.541mg 0%
Phenylalanine 0.863mg 0.714mg 0%
Valine 1.139mg 0.942mg 0%
Histidine 0.651mg 0.538mg 0%
Omega-3 - EPA 0.69g 0.183g N/A
Omega-3 - DHA 1.457g 0.267g N/A
Omega-3 - DPA 0.17g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 ProteinProtein +20.9%
Contains more FatsFats +185.9%
Contains more WaterWater +11.2%
Contains more OtherOther +575%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +106.7%
Contains more Poly. FatPolyunsaturated fat +357.6%
Contains less Sat. FatSaturated fat -61.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.