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  6. Smoked salmon vs. Cottage cheese

Smoked salmon vs. Cottage cheese — In-Depth Nutrition Comparison

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How are smoked salmon and cottage cheese different?

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, copper, vitamin B6, choline, iron, and vitamin E than cottage cheese.
  • Daily need coverage for vitamin B12 for smoked salmon is 118% higher.
  • Smoked salmon contains 228 times more vitamin D than cottage cheese. While smoked salmon contains 685IU of vitamin D, cottage cheese contains only 3IU.
  • Cottage cheese has less sodium.

Fish, salmon, chinook, smoked and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Smoked salmon vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +68.3%
Contains more IronIron +1114.3%
Contains more CopperCopper +693.1%
Contains more ManganeseManganese +750%
Contains more SeleniumSelenium +234%
Contains more CalciumCalcium +654.5%
Contains more ZincZinc +29%
Contains less SodiumSodium -45.8%
~equal in Phosphorus ~159mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +1587.5%
Contains more Vitamin DVitamin D +17000%
Contains more Vitamin B3Vitamin B3 +4667.7%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B6Vitamin B6 +504.3%
Contains more Vitamin B12Vitamin B12 +658.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +383.7%
Contains more Vitamin AVitamin A +42.3%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Cottage cheese DV% diff.
Vitamin B12 3.26µg 0.43µg 118%
Vitamin D 685IU 3IU 85%
Vitamin D 17.1µg 0.1µg 85%
Selenium 32.4µg 9.7µg 41%
Vitamin B3 4.72mg 0.099mg 29%
Copper 0.23mg 0.029mg 22%
Vitamin B6 0.278mg 0.046mg 18%
Protein 18.28g 11.12g 14%
Sodium 672mg 364mg 13%
Choline 89mg 18.4mg 13%
Iron 0.85mg 0.07mg 10%
Vitamin E 1.35mg 0.08mg 8%
Calcium 11mg 83mg 7%
Vitamin B5 0.87mg 0.557mg 6%
Polyunsaturated fat 0.995g 0.123g 6%
Vitamin B2 0.101mg 0.163mg 5%
Saturated fat 0.929g 1.718g 4%
Folate 2µg 12µg 3%
Monounsaturated fat 2.023g 0.778g 3%
Potassium 175mg 104mg 2%
Magnesium 18mg 8mg 2%
Cholesterol 23mg 17mg 2%
Calories 117kcal 98kcal 1%
Manganese 0.017mg 0.002mg 1%
Vitamin A 26µg 37µg 1%
Phosphorus 164mg 159mg 1%
Zinc 0.31mg 0.4mg 1%
Carbs 0g 3.38g 1%
Fats 4.32g 4.3g 0%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Vitamin B1 0.023mg 0.027mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.205mg 0.147mg 0%
Threonine 0.801mg 0.5mg 0%
Isoleucine 0.842mg 0.591mg 0%
Leucine 1.486mg 1.116mg 0%
Lysine 1.679mg 0.934mg 0%
Methionine 0.541mg 0.269mg 0%
Phenylalanine 0.714mg 0.577mg 0%
Valine 0.942mg 0.748mg 0%
Histidine 0.538mg 0.326mg 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

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +64.4%
Contains more OtherOther +283%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.8%
~equal in Fats ~4.3g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -45.9%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +708.9%

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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
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.