Flatfish vs. Smoked salmon — In-Depth Nutrition Comparison
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What are the main differences between flatfish and smoked salmon?
- Flatfish is richer in phosphorus, while smoked salmon is higher in vitamin D, vitamin B12, copper, vitamin B3, vitamin B5, vitamin B6, and iron.
- Smoked salmon's daily need coverage for vitamin D is 91% higher.
- Smoked salmon has 2 times less cholesterol than flatfish. Flatfish has 56mg of cholesterol, while smoked salmon has 23mg.
We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, salmon, chinook, smoked types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +127.3% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more ZincZinc | +25.8% |
| Contains more PhosphorusPhosphorus | +88.4% |
| Contains less SodiumSodium | -46% |
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +900% |
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 B1Vitamin B1 | +13% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +116.7% |
| Contains more Vitamin EVitamin E | +75.3% |
| Contains more Vitamin DVitamin D | +388.6% |
| Contains more Vitamin B2Vitamin B2 | +304% |
| Contains more Vitamin B3Vitamin B3 | +269.3% |
| Contains more Vitamin B5Vitamin B5 | +283.3% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more Vitamin B12Vitamin B12 | +148.9% |
| Contains more CholineCholine | +11.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
| Contains more WaterWater | +12.7% |
| Contains more ProteinProtein | +19.9% |
| Contains more FatsFats | +82.3% |
| Contains more OtherOther | +321.9% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.542 g
Monounsaturated fat:
Mono. Fat
0.657 g
Polyunsaturated fat:
Poly. Fat
0.459 g
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
| Contains less Sat. FatSaturated fat | -41.7% |
| Contains more Mono. FatMonounsaturated fat | +207.9% |
| Contains more Poly. FatPolyunsaturated fat | +116.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.31µg | 3.26µg | 81% |
| Vitamin D | 3.5µg | 17.1µg | 68% |
| Vitamin D | 139IU | 685IU | 68% |
| Copper | 0.023mg | 0.23mg | 23% |
| Vitamin B3 | 1.278mg | 4.72mg | 22% |
| Phosphorus | 309mg | 164mg | 21% |
| Sodium | 363mg | 672mg | 13% |
| Vitamin B5 | 0.227mg | 0.87mg | 13% |
| Vitamin B6 | 0.115mg | 0.278mg | 13% |
| Cholesterol | 56mg | 23mg | 11% |
| Iron | 0.23mg | 0.85mg | 8% |
| Vitamin B2 | 0.025mg | 0.101mg | 6% |
| Protein | 15.24g | 18.28g | 6% |
| Polyunsaturated fat | 0.459g | 0.995g | 4% |
| Vitamin E | 0.77mg | 1.35mg | 4% |
| Monounsaturated fat | 0.657g | 2.023g | 3% |
| Fats | 2.37g | 4.32g | 3% |
| Saturated fat | 0.542g | 0.929g | 2% |
| Choline | 79.9mg | 89mg | 2% |
| Calories | 86kcal | 117kcal | 2% |
| Vitamin A | 12µg | 26µg | 2% |
| Folate | 6µg | 2µg | 1% |
| Zinc | 0.39mg | 0.31mg | 1% |
| Potassium | 197mg | 175mg | 1% |
| Calcium | 25mg | 11mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Selenium | 32.6µg | 32.4µg | 0% |
| Manganese | 0.017mg | 0.017mg | 0% |
| Vitamin B1 | 0.026mg | 0.023mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.205mg | 0% |
| Threonine | 0.719mg | 0.801mg | 0% |
| Isoleucine | 0.754mg | 0.842mg | 0% |
| Leucine | 1.335mg | 1.486mg | 0% |
| Lysine | 1.561mg | 1.679mg | 0% |
| Methionine | 0.56mg | 0.541mg | 0% |
| Phenylalanine | 0.624mg | 0.714mg | 0% |
| Valine | 0.8mg | 0.942mg | 0% |
| Histidine | 0.374mg | 0.538mg | 0% |
| Omega-3 - EPA | 0.168g | 0.183g | N/A |
| Omega-3 - DHA | 0.132g | 0.267g | N/A |
| Omega-3 - DPA | 0.034g | 0.073g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
28%
76%
Minerals Daily Need Coverage Score
43%
49%
Comparison summary
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 309mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 0.387g)
Which food is cheaper?
Flatfish is cheaper (difference - $14)
Which food is richer in minerals?
Flatfish is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)