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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

Flatfish vs Smoked salmon 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 Calcium +127.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +88.4%
Contains more Potassium +12.6%
Contains less Sodium -46%
Contains more Zinc +25.8%
Contains more Iron +269.6%
Contains more Copper +900%
Equal in Manganese - 0.017
Equal in Selenium - 32.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +127.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +88.4%
Contains more Potassium +12.6%
Contains less Sodium -46%
Contains more Zinc +25.8%
Contains more Iron +269.6%
Contains more Copper +900%
Equal in Manganese - 0.017
Equal in Selenium - 32.4

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 +13%
Contains more Folate +200%
Contains more Vitamin A +135.1%
Contains more Vitamin E +75.3%
Contains more Vitamin D +388.6%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +269.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +141.7%
Contains more Vitamin B12 +148.9%
Contains more Choline +11.4%
Equal in Vitamin K - 0.1
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% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
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 +13%
Contains more Folate +200%
Contains more Vitamin A +135.1%
Contains more Vitamin E +75.3%
Contains more Vitamin D +388.6%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +269.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +141.7%
Contains more Vitamin B12 +148.9%
Contains more Choline +11.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.7%
Contains more Protein +19.9%
Contains more Fats +82.3%
Contains more Other +321.9%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 Water +12.7%
Contains more Protein +19.9%
Contains more Fats +82.3%
Contains more Other +321.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +207.9%
Contains more Polyunsaturated fat +116.8%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +207.9%
Contains more Polyunsaturated 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.
Flatfish Smoked salmon
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Flatfish Smoked salmon Opinion
Protein 15.24g 18.28g Smoked salmon
Fats 2.37g 4.32g Smoked salmon
Calories 86kcal 117kcal Smoked salmon
Calcium 25mg 11mg Flatfish
Iron 0.23mg 0.85mg Smoked salmon
Magnesium 22mg 18mg Flatfish
Phosphorus 309mg 164mg Flatfish
Potassium 197mg 175mg Flatfish
Sodium 363mg 672mg Flatfish
Zinc 0.39mg 0.31mg Flatfish
Copper 0.023mg 0.23mg Smoked salmon
Manganese 0.017mg 0.017mg
Selenium 32.6µg 32.4µg Flatfish
Vitamin A 37IU 87IU Smoked salmon
Vitamin A RAE 12µg 26µg Smoked salmon
Vitamin E 0.77mg 1.35mg Smoked salmon
Vitamin D 139IU 685IU Smoked salmon
Vitamin D 3.5µg 17.1µg Smoked salmon
Vitamin B1 0.026mg 0.023mg Flatfish
Vitamin B2 0.025mg 0.101mg Smoked salmon
Vitamin B3 1.278mg 4.72mg Smoked salmon
Vitamin B5 0.227mg 0.87mg Smoked salmon
Vitamin B6 0.115mg 0.278mg Smoked salmon
Folate 6µg 2µg Flatfish
Vitamin B12 1.31µg 3.26µg Smoked salmon
Choline 79.9mg 89mg Smoked salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.205mg Smoked salmon
Threonine 0.719mg 0.801mg Smoked salmon
Isoleucine 0.754mg 0.842mg Smoked salmon
Leucine 1.335mg 1.486mg Smoked salmon
Lysine 1.561mg 1.679mg Smoked salmon
Methionine 0.56mg 0.541mg Flatfish
Phenylalanine 0.624mg 0.714mg Smoked salmon
Valine 0.8mg 0.942mg Smoked salmon
Histidine 0.374mg 0.538mg Smoked salmon
Cholesterol 56mg 23mg Smoked salmon
Trans Fat 0.014g Smoked salmon
Saturated Fat 0.542g 0.929g Flatfish
Omega-3 - DHA 0.132g 0.267g Smoked salmon
Omega-3 - EPA 0.168g 0.183g Smoked salmon
Omega-3 - DPA 0.034g 0.073g Smoked salmon
Monounsaturated Fat 0.657g 2.023g Smoked salmon
Polyunsaturated fat 0.459g 0.995g Smoked salmon
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Smoked 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
32%
Flatfish
95%
Smoked salmon
Minerals Daily Need Coverage Score
43%
Flatfish
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 309mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.387g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $14)
Which food is richer in minerals?
Flatfish
Flatfish is relatively richer in minerals
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)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.