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  6. Palm oil vs. Smoked salmon

Palm oil vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between palm oil and smoked salmon

  • Palm oil has more vitamin E; however, smoked salmon has more vitamin B12, selenium, vitamin B3, copper, phosphorus, vitamin B6, and vitamin B5.
  • Palm oil's daily need coverage for saturated fat is 242% more.
  • Palm oil has 12 times more vitamin E than smoked salmon. Palm oil has 15.94mg of vitamin E, while smoked salmon has 1.35mg.
  • Smoked salmon is lower in saturated fat.

The food varieties used in the comparison are Oil, palm and Fish, salmon, chinook, smoked.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +8400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +1080.7%
Contains more Vitamin KVitamin K +7900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +29566.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Palm oil Smoked salmon DV% diff.
Saturated fat 49.3g 0.929g 220%
Fats 100g 4.32g 147%
Vitamin B12 0µg 3.26µg 136%
Vitamin E 15.94mg 1.35mg 97%
Monounsaturated fat 37g 2.023g 87%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 0µg 32.4µg 59%
Polyunsaturated fat 9.3g 0.995g 55%
Calories 884kcal 117kcal 38%
Protein 0g 18.28g 37%
Vitamin B3 0mg 4.72mg 30%
Sodium 0mg 672mg 29%
Copper 0mg 0.23mg 26%
Phosphorus 0mg 164mg 23%
Vitamin B6 0mg 0.278mg 21%
Vitamin B5 0mg 0.87mg 17%
Choline 0.3mg 89mg 16%
Iron 0.01mg 0.85mg 11%
Cholesterol 0mg 23mg 8%
Vitamin B2 0mg 0.101mg 8%
Vitamin K 8µg 0.1µg 7%
Potassium 0mg 175mg 5%
Magnesium 0mg 18mg 4%
Vitamin A 0µg 26µg 3%
Zinc 0mg 0.31mg 3%
Vitamin B1 0mg 0.023mg 2%
Manganese 0.017mg 1%
Calcium 0mg 11mg 1%
Folate 0µg 2µg 1%
Tryptophan 0mg 0.205mg 0%
Threonine 0mg 0.801mg 0%
Isoleucine 0mg 0.842mg 0%
Leucine 0mg 1.486mg 0%
Lysine 0mg 1.679mg 0%
Methionine 0mg 0.541mg 0%
Phenylalanine 0mg 0.714mg 0%
Valine 0mg 0.942mg 0%
Histidine 0mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +2214.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +1729%
Contains more Poly. FatPolyunsaturated fat +834.7%
Contains less Sat. FatSaturated fat -98.1%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.