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Potato vs. Smoked salmon — In-Depth Nutrition Comparison

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How are potatoes and smoked salmon different?

  • Potatoes are higher in vitamin C; however, smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, choline, copper, and vitamin B5.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Potatoes have less sodium.
  • Smoked salmon has a lower glycemic index (0) than potatoes (86).

Potatoes, flesh and skin, raw and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Potato 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.
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +142.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1076.5%
Contains more CopperCopper +109.1%
Contains more PhosphorusPhosphorus +187.7%
Contains more SeleniumSelenium +8000%
~equal in Calcium ~11mg
~equal in Iron ~0.85mg
~equal in Zinc ~0.31mg

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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +215.6%
Contains more Vitamin B3Vitamin B3 +344.9%
Contains more Vitamin B5Vitamin B5 +194.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +635.5%
~equal in Vitamin B6 ~0.278mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +791.7%
Contains more FatsFats +4700%
Contains more OtherOther +382.1%
~equal in Water ~72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -97.3%
Contains more Mono. FatMonounsaturated fat +101050%
Contains more Poly. FatPolyunsaturated fat +2269%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Selenium 0.4µg 32.4µg 58%
Protein 2.05g 18.28g 32%
Sodium 6mg 672mg 29%
Vitamin B3 1.061mg 4.72mg 23%
Vitamin C 19.7mg 0mg 22%
Phosphorus 57mg 164mg 15%
Choline 12.1mg 89mg 14%
Copper 0.11mg 0.23mg 13%
Vitamin B5 0.295mg 0.87mg 12%
Vitamin E 0.01mg 1.35mg 9%
Fiber 2.1g 0g 8%
Cholesterol 0mg 23mg 8%
Manganese 0.2mg 0.017mg 8%
Potassium 425mg 175mg 7%
Fats 0.09g 4.32g 7%
Starch 15.29g 6%
Carbs 17.49g 0g 6%
Polyunsaturated fat 0.042g 0.995g 6%
Monounsaturated fat 0.002g 2.023g 5%
Vitamin B2 0.032mg 0.101mg 5%
Vitamin B1 0.081mg 0.023mg 5%
Saturated fat 0.025g 0.929g 4%
Folate 15µg 2µg 3%
Vitamin A 0µg 26µg 3%
Vitamin K 2µg 0.1µg 2%
Calories 77kcal 117kcal 2%
Vitamin B6 0.298mg 0.278mg 2%
Magnesium 23mg 18mg 1%
Net carbs 15.39g 0g N/A
Calcium 12mg 11mg 0%
Iron 0.81mg 0.85mg 0%
Sugar 0.82g 0g N/A
Zinc 0.3mg 0.31mg 0%
Tryptophan 0.021mg 0.205mg 0%
Threonine 0.067mg 0.801mg 0%
Isoleucine 0.066mg 0.842mg 0%
Leucine 0.098mg 1.486mg 0%
Lysine 0.107mg 1.679mg 0%
Methionine 0.032mg 0.541mg 0%
Phenylalanine 0.081mg 0.714mg 0%
Valine 0.103mg 0.942mg 0%
Histidine 0.035mg 0.538mg 0%
Fructose 0.26g 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

Which food is preferable for your diet?

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

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
17%
Potato
76%
Smoked salmon
Minerals Daily Need Coverage Score
19%
Potato
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 86)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 666mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.904g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $13.8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.