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  6. Salsa vs. Smoked salmon

Salsa vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on the differences between salsa and smoked salmon

  • Salsa is higher in iron and vitamin A, yet smoked salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, copper, and vitamin B6.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than salsa.
  • Salsa contains 6 times more vitamin A than smoked salmon. While salsa contains 550IU of vitamin A, smoked salmon contains only 87IU.
  • The amount of sodium in salsa is lower.

Food varieties used in this article are USDA Commodity, salsa and Fish, salmon, chinook, smoked.

Infographic

Salsa 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.
Salsa
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 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 PotassiumPotassium +54.3%
Contains more IronIron +163.5%
Contains less SodiumSodium -36%
Contains more MagnesiumMagnesium +12.5%
Contains more CopperCopper +139.6%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +446.7%
Contains more SeleniumSelenium +8000%
~equal in Calcium ~11mg

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.
Salsa
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more FolateFolate +850%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B6Vitamin B6 +86.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~26µg

All nutrients comparison - raw data values

Nutrient Salsa Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 17.1µg 86%
Vitamin D 685IU 86%
Selenium 0.4µg 32.4µg 58%
Protein 1.5g 18.28g 34%
Vitamin B3 1.08mg 4.72mg 23%
Phosphorus 30mg 164mg 19%
Vitamin B5 0.87mg 17%
Iron 2.24mg 0.85mg 17%
Choline 89mg 16%
Copper 0.096mg 0.23mg 15%
Sodium 430mg 672mg 11%
Vitamin B6 0.149mg 0.278mg 10%
Vitamin E 1.35mg 9%
Cholesterol 0mg 23mg 8%
Fiber 1.4g 0g 6%
Polyunsaturated fat 0.107g 0.995g 6%
Fats 0.2g 4.32g 6%
Monounsaturated fat 0.016g 2.023g 5%
Vitamin B2 0.03mg 0.101mg 5%
Folate 19µg 2µg 4%
Saturated fat 0.029g 0.929g 4%
Calories 36kcal 117kcal 4%
Vitamin C 4mg 0mg 4%
Potassium 270mg 175mg 3%
Vitamin B1 0.05mg 0.023mg 2%
Carbs 7g 0g 2%
Manganese 0.017mg 1%
Zinc 0.17mg 0.31mg 1%
Net carbs 5.6g 0g N/A
Magnesium 16mg 18mg 0%
Calcium 12mg 11mg 0%
Vitamin A 28µg 26µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 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
Salsa
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +24.6%
Contains more ProteinProtein +1118.7%
Contains more FatsFats +2060%
Contains more OtherOther +237.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -96.9%
Contains more Mono. FatMonounsaturated fat +12543.8%
Contains more Poly. FatPolyunsaturated fat +829.9%

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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. 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.