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Smoked salmon vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between smoked salmon and butter cookie

  • Smoked salmon has more vitamin B12, vitamin D, selenium, and vitamin B6; however, butter cookie has more vitamin B1, folate, vitamin B2, and iron.
  • Smoked salmon's daily need coverage for vitamin B12 is 121% more.
  • Smoked salmon has 43 times more vitamin D than butter cookie. Smoked salmon has 685IU of vitamin D, while butter cookie has 16IU.
  • Smoked salmon is lower in cholesterol.
  • Butter cookie has a higher glycemic index than smoked salmon.

The food varieties used in the comparison are Fish, salmon, chinook, smoked and Cookies, butter, commercially prepared, enriched.

Infographic

Smoked salmon vs Butter cookie 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +57.7%
Contains more CopperCopper +15%
Contains more PhosphorusPhosphorus +60.8%
Contains more SeleniumSelenium +285.7%
Contains more CalciumCalcium +163.6%
Contains more IronIron +161.2%
Contains more ZincZinc +22.6%
Contains less SodiumSodium -58%
Contains more ManganeseManganese +900%

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%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin EVitamin E +132.8%
Contains more Vitamin DVitamin D +4175%
Contains more Vitamin B3Vitamin B3 +48%
Contains more Vitamin B5Vitamin B5 +78.3%
Contains more Vitamin B6Vitamin B6 +672.2%
Contains more Vitamin B12Vitamin B12 +805.6%
Contains more CholineCholine +1269.2%
Contains more Vitamin AVitamin A +534.6%
Contains more Vitamin B1Vitamin B1 +1508.7%
Contains more Vitamin B2Vitamin B2 +231.7%
Contains more Vitamin KVitamin K +1600%
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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +199.7%
Contains more WaterWater +1465.2%
Contains more OtherOther +237.5%
Contains more FatsFats +335.2%
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +173%
~equal in Polyunsaturated fat ~0.982g

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 Butter cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Butter cookie DV% diff.
Vitamin B12 3.26µg 0.36µg 121%
Vitamin D 685IU 16IU 84%
Vitamin D 17.1µg 0.4µg 84%
Saturated fat 0.929g 11.051g 46%
Selenium 32.4µg 8.4µg 44%
Cholesterol 23mg 117mg 31%
Vitamin B1 0.023mg 0.37mg 29%
Protein 18.28g 6.1g 24%
Carbs 0g 68.9g 23%
Fats 4.32g 18.8g 22%
Folate 2µg 76µg 19%
Vitamin B6 0.278mg 0.036mg 19%
Calories 117kcal 467kcal 18%
Vitamin B2 0.101mg 0.335mg 18%
Sodium 672mg 282mg 17%
Iron 0.85mg 2.22mg 17%
Choline 89mg 6.5mg 15%
Vitamin A 26µg 165µg 15%
Vitamin B3 4.72mg 3.19mg 10%
Phosphorus 164mg 102mg 9%
Monounsaturated fat 2.023g 5.522g 9%
Vitamin B5 0.87mg 0.488mg 8%
Manganese 0.017mg 0.17mg 7%
Vitamin E 1.35mg 0.58mg 5%
Copper 0.23mg 0.2mg 3%
Fiber 0g 0.8g 3%
Potassium 175mg 111mg 2%
Calcium 11mg 29mg 2%
Zinc 0.31mg 0.38mg 1%
Magnesium 18mg 12mg 1%
Vitamin K 0.1µg 1.7µg 1%
Net carbs 0g 68.1g N/A
Sugar 0g 20.24g N/A
Polyunsaturated fat 0.995g 0.982g 0%
Tryptophan 0.205mg 0.084mg 0%
Threonine 0.801mg 0.215mg 0%
Isoleucine 0.842mg 0.277mg 0%
Leucine 1.486mg 0.471mg 0%
Lysine 1.679mg 0.308mg 0%
Methionine 0.541mg 0.131mg 0%
Phenylalanine 0.714mg 0.299mg 0%
Valine 0.942mg 0.315mg 0%
Histidine 0.538mg 0.136mg 0%
Omega-3 - EPA 0.183g 0.011g N/A
Omega-3 - DHA 0.267g 0.007g 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 Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
49%
Smoked salmon
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 94mg)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 20.24g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 10.122g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 55)
Which food contains less Sodium?
Butter cookie
Butter cookie contains less Sodium (difference - 390mg)
Which food is cheaper?
Butter cookie
Butter cookie 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.
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.