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  6. Smoked salmon vs. Cranberries

Smoked salmon vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and cranberries

  • Smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, copper, vitamin B6, and choline, yet cranberries are higher in vitamin C.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than cranberries.
  • The amount of sodium in cranberries is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Cranberries, raw.

Infographic

Smoked salmon vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +269.6%
Contains more CopperCopper +310.7%
Contains more ZincZinc +244.4%
Contains more PhosphorusPhosphorus +1390.9%
Contains more SeleniumSelenium +32300%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1470.6%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +405%
Contains more Vitamin B3Vitamin B3 +4573.3%
Contains more Vitamin B5Vitamin B5 +194.9%
Contains more Vitamin B6Vitamin B6 +387.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +1518.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +4900%
~equal in Vitamin E ~1.32mg

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +3873.9%
Contains more FatsFats +3223.1%
Contains more OtherOther +4400%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.3%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +11138.9%
Contains more Poly. FatPolyunsaturated fat +1709.1%
Contains less Sat. FatSaturated fat -99.1%

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 Cranberries
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Smoked salmon Cranberries DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Selenium 32.4µg 0.1µg 59%
Protein 18.28g 0.46g 36%
Vitamin B3 4.72mg 0.101mg 29%
Sodium 672mg 2mg 29%
Phosphorus 164mg 11mg 22%
Copper 0.23mg 0.056mg 19%
Vitamin B6 0.278mg 0.057mg 17%
Vitamin C 0mg 14mg 16%
Choline 89mg 5.5mg 15%
Fiber 0g 3.6g 14%
Vitamin B5 0.87mg 0.295mg 12%
Manganese 0.017mg 0.267mg 11%
Iron 0.85mg 0.23mg 8%
Cholesterol 23mg 0mg 8%
Polyunsaturated fat 0.995g 0.055g 6%
Fats 4.32g 0.13g 6%
Vitamin B2 0.101mg 0.02mg 6%
Monounsaturated fat 2.023g 0.018g 5%
Vitamin K 0.1µg 5µg 4%
Saturated fat 0.929g 0.008g 4%
Calories 117kcal 46kcal 4%
Carbs 0g 11.97g 4%
Vitamin A 26µg 3µg 3%
Potassium 175mg 80mg 3%
Magnesium 18mg 6mg 3%
Zinc 0.31mg 0.09mg 2%
Vitamin B1 0.023mg 0.012mg 1%
Fructose 0.67g 1%
Net carbs 0g 8.37g N/A
Calcium 11mg 8mg 0%
Sugar 0g 4.27g N/A
Vitamin E 1.35mg 1.32mg 0%
Folate 2µg 1µg 0%
Tryptophan 0.205mg 0.003mg 0%
Threonine 0.801mg 0.028mg 0%
Isoleucine 0.842mg 0.033mg 0%
Leucine 1.486mg 0.053mg 0%
Lysine 1.679mg 0.039mg 0%
Methionine 0.541mg 0.003mg 0%
Phenylalanine 0.714mg 0.036mg 0%
Valine 0.942mg 0.045mg 0%
Histidine 0.538mg 0.018mg 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 Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
49%
Smoked salmon
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 670mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.921g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $14)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.