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Smoked salmon vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and bagel

  • Smoked salmon is higher in vitamin B12, vitamin D, choline, and vitamin B6, yet bagel is higher in manganese, vitamin B1, iron, folate, and fiber.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than bagel.
  • The amount of sodium in bagel is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Bagels, wheat.

Infographic

Smoked salmon vs Bagel infographic
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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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Bagel
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CopperCopper +31.4%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +12.9%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +81.8%
Contains more IronIron +224.7%
Contains more ZincZinc +254.8%
Contains less SodiumSodium -34.7%
Contains more ManganeseManganese +8311.8%
~equal in Potassium ~165mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Bagel
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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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +321.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +40.1%
Contains more Vitamin B5Vitamin B5 +132%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +808.2%
Contains more Vitamin B1Vitamin B1 +1652.2%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +3700%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +79.2%
Contains more FatsFats +182.4%
Contains more WaterWater +91.7%
Contains more OtherOther +195.1%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +597.6%
Contains less Sat. FatSaturated fat -100%
~equal in Polyunsaturated fat ~0.936g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Bagel DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Manganese 0.017mg 1.43mg 61%
Vitamin B1 0.023mg 0.403mg 32%
Iron 0.85mg 2.76mg 24%
Folate 2µg 76µg 19%
Fiber 0g 4.1g 16%
Carbs 0g 48.89g 16%
Protein 18.28g 10.2g 16%
Choline 89mg 9.8mg 14%
Sodium 672mg 439mg 10%
Vitamin B6 0.278mg 0.147mg 10%
Vitamin B5 0.87mg 0.375mg 10%
Vitamin B3 4.72mg 3.37mg 8%
Magnesium 18mg 51mg 8%
Cholesterol 23mg 0mg 8%
Vitamin B2 0.101mg 0.209mg 8%
Selenium 32.4µg 28.7µg 7%
Calories 117kcal 250kcal 7%
Vitamin E 1.35mg 0.32mg 7%
Zinc 0.31mg 1.1mg 7%
Copper 0.23mg 0.175mg 6%
Fats 4.32g 1.53g 4%
Saturated fat 0.929g 0g 4%
Monounsaturated fat 2.023g 0.29g 4%
Vitamin A 26µg 0µg 3%
Phosphorus 164mg 142mg 3%
Calcium 11mg 20mg 1%
Vitamin K 0.1µg 1.5µg 1%
Net carbs 0g 44.79g N/A
Potassium 175mg 165mg 0%
Sugar 0g 6.12g N/A
Polyunsaturated fat 0.995g 0.936g 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 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Bagel
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
76%
Smoked salmon
26%
Bagel
Minerals Daily Need Coverage Score
49%
Smoked salmon
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 6.12g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 233mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.929g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $14)
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.

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
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.