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Pasta vs. Smoked salmon — In-Depth Nutrition Comparison

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Differences between pasta and smoked salmon

  • Pasta has more vitamin B1, folate, and manganese, while smoked salmon has more vitamin B12, vitamin B3, vitamin B6, copper, phosphorus, and vitamin B5.
  • Smoked salmon's daily need coverage for vitamin B12 is 130% higher.
  • Smoked salmon contains 32 times less folate than pasta. Pasta contains 64µg of folate, while smoked salmon contains 2µg.
  • The amount of sodium in pasta is lower.
  • Smoked salmon has a lower glycemic index. The glycemic index of smoked salmon is 0, while the glycemic index of pasta is 49.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Fish, salmon, chinook, smoked.

Infographic

Pasta 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.
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 more IronIron +34.1%
Contains more ZincZinc +80.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1217.6%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +629.2%
Contains more CopperCopper +147.3%
Contains more PhosphorusPhosphorus +160.3%
~equal in Magnesium ~18mg

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.
Pasta
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B1Vitamin B1 +808.7%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more FolateFolate +3100%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B3Vitamin B3 +375.8%
Contains more Vitamin B5Vitamin B5 +375.4%
Contains more Vitamin B6Vitamin B6 +717.6%
Contains more Vitamin B12Vitamin B12 +2228.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 ProteinProtein +255%
Contains more FatsFats +311.4%
Contains more OtherOther +1641.9%
~equal in Water ~72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -83.9%
Contains more Mono. FatMonounsaturated fat +1531.5%
Contains more Poly. FatPolyunsaturated fat +131.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Smoked salmon
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pasta Smoked salmon DV% diff.
Vitamin B12 0.14µg 3.26µg 130%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 32.4µg 59%
Sodium 6mg 672mg 29%
Protein 5.15g 18.28g 26%
Vitamin B3 0.992mg 4.72mg 23%
Vitamin B6 0.034mg 0.278mg 19%
Folate 64µg 2µg 16%
Vitamin B1 0.209mg 0.023mg 16%
Choline 89mg 16%
Copper 0.093mg 0.23mg 15%
Vitamin B5 0.183mg 0.87mg 14%
Phosphorus 63mg 164mg 14%
Vitamin E 1.35mg 9%
Manganese 0.224mg 0.017mg 9%
Carbs 24.93g 0g 8%
Monounsaturated fat 0.124g 2.023g 5%
Fats 1.05g 4.32g 5%
Iron 1.14mg 0.85mg 4%
Potassium 24mg 175mg 4%
Saturated fat 0.15g 0.929g 4%
Vitamin B2 0.15mg 0.101mg 4%
Polyunsaturated fat 0.429g 0.995g 4%
Cholesterol 33mg 23mg 3%
Zinc 0.56mg 0.31mg 2%
Vitamin A 6µg 26µg 2%
Calories 131kcal 117kcal 1%
Calcium 6mg 11mg 1%
Net carbs 24.93g 0g N/A
Magnesium 18mg 18mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.065mg 0.205mg 0%
Threonine 0.134mg 0.801mg 0%
Isoleucine 0.197mg 0.842mg 0%
Leucine 0.348mg 1.486mg 0%
Lysine 0.097mg 1.679mg 0%
Methionine 0.079mg 0.541mg 0%
Phenylalanine 0.247mg 0.714mg 0%
Valine 0.217mg 0.942mg 0%
Histidine 0.103mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Pasta
76%
Smoked salmon
Minerals Daily Need Coverage Score
16%
Pasta
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 666mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.779g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $11)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.