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Milk vs. Smoked salmon — In-Depth Nutrition Comparison

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How are milk and smoked salmon different?

  • Milk is higher in calcium; however, smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, copper, vitamin B6, choline, and iron.
  • Daily need coverage for vitamin B12 for smoked salmon is 116% higher.
  • Milk contains 11 times more calcium than smoked salmon. While milk contains 125mg of calcium, smoked salmon contains only 11mg.
  • Milk has less sodium.
  • Smoked salmon has a lower glycemic index (0) than milk (31).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Milk 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.
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 CalciumCalcium +1036.4%
Contains more ZincZinc +35.5%
Contains less SodiumSodium -93.5%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +2733.3%
Contains more CopperCopper +2200%
Contains more PhosphorusPhosphorus +72.6%
Contains more ManganeseManganese +466.7%
Contains more SeleniumSelenium +881.8%

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.
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 AVitamin A +123.1%
Contains more Vitamin B2Vitamin B2 +83.2%
Contains more FolateFolate +150%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +1325%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B3Vitamin B3 +4975.3%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B6Vitamin B6 +651.4%
Contains more Vitamin B12Vitamin B12 +593.6%
Contains more CholineCholine +402.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Milk Smoked salmon DV% diff.
Vitamin B12 0.47µg 3.26µg 116%
Vitamin D 48IU 685IU 80%
Vitamin D 1.2µg 17.1µg 80%
Selenium 3.3µg 32.4µg 53%
Protein 3.37g 18.28g 30%
Vitamin B3 0.093mg 4.72mg 29%
Sodium 44mg 672mg 27%
Copper 0.01mg 0.23mg 24%
Vitamin B6 0.037mg 0.278mg 19%
Choline 17.7mg 89mg 13%
Calcium 125mg 11mg 11%
Phosphorus 95mg 164mg 10%
Iron 0.03mg 0.85mg 10%
Vitamin B5 0.361mg 0.87mg 10%
Vitamin E 0.01mg 1.35mg 9%
Cholesterol 5mg 23mg 6%
Polyunsaturated fat 0.035g 0.995g 6%
Vitamin B2 0.185mg 0.101mg 6%
Fats 0.97g 4.32g 5%
Monounsaturated fat 0.277g 2.023g 4%
Calories 42kcal 117kcal 4%
Vitamin A 58µg 26µg 4%
Magnesium 11mg 18mg 2%
Carbs 4.99g 0g 2%
Manganese 0.003mg 0.017mg 1%
Zinc 0.42mg 0.31mg 1%
Potassium 150mg 175mg 1%
Folate 5µg 2µg 1%
Saturated fat 0.633g 0.929g 1%
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Vitamin B1 0.02mg 0.023mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.043mg 0.205mg 0%
Threonine 0.143mg 0.801mg 0%
Isoleucine 0.174mg 0.842mg 0%
Leucine 0.319mg 1.486mg 0%
Lysine 0.282mg 1.679mg 0%
Methionine 0.088mg 0.541mg 0%
Phenylalanine 0.174mg 0.714mg 0%
Valine 0.22mg 0.942mg 0%
Histidine 0.101mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0g 0.073g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 CarbsCarbs +∞%
Contains more WaterWater +24.9%
Contains more ProteinProtein +442.4%
Contains more FatsFats +345.4%
Contains more OtherOther +620%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +630.3%
Contains more Poly. FatPolyunsaturated fat +2742.9%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.