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Smoked salmon vs. Dates — In-Depth Nutrition Comparison

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The main differences between smoked salmon and dates

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, choline, and phosphorus, yet dates are richer in fiber, potassium, and manganese.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Dates contain less sodium.
  • Smoked salmon has a lower glycemic index than dates.

Food types used in this article are Fish, salmon, chinook, smoked and Dates, deglet noor.

Infographic

Smoked salmon vs Dates 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%
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +164.5%
Contains more SeleniumSelenium +980%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +274.9%
Contains more IronIron +20%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1441.2%
~equal in Zinc ~0.29mg

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%
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53%
Contains more Vitamin B3Vitamin B3 +270.5%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1312.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +850%

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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +646.1%
Contains more FatsFats +1007.7%
Contains more WaterWater +250.7%
Contains more OtherOther +237.5%
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +5519.4%
Contains more Poly. FatPolyunsaturated fat +5136.8%
Contains less Sat. FatSaturated fat -96.6%

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 Dates
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 Dates DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Selenium 32.4µg 3µg 53%
Protein 18.28g 2.45g 32%
Fiber 0g 8g 32%
Sodium 672mg 2mg 29%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Vitamin B3 4.72mg 1.274mg 22%
Phosphorus 164mg 62mg 15%
Choline 89mg 6.3mg 15%
Potassium 175mg 656mg 14%
Manganese 0.017mg 0.262mg 11%
Vitamin B6 0.278mg 0.165mg 9%
Vitamin E 1.35mg 0.05mg 9%
Cholesterol 23mg 0mg 8%
Calories 117kcal 282kcal 8%
Polyunsaturated fat 0.995g 0.019g 7%
Magnesium 18mg 43mg 6%
Fats 4.32g 0.39g 6%
Vitamin B5 0.87mg 0.589mg 6%
Monounsaturated fat 2.023g 0.036g 5%
Saturated fat 0.929g 0.032g 4%
Folate 2µg 19µg 4%
Vitamin B2 0.101mg 0.066mg 3%
Copper 0.23mg 0.206mg 3%
Calcium 11mg 39mg 3%
Vitamin A 26µg 0µg 3%
Vitamin B1 0.023mg 0.052mg 2%
Vitamin K 0.1µg 2.7µg 2%
Iron 0.85mg 1.02mg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Zinc 0.31mg 0.29mg 0%
Tryptophan 0.205mg 0.012mg 0%
Threonine 0.801mg 0.043mg 0%
Isoleucine 0.842mg 0.049mg 0%
Leucine 1.486mg 0.084mg 0%
Lysine 1.679mg 0.066mg 0%
Methionine 0.541mg 0.022mg 0%
Phenylalanine 0.714mg 0.05mg 0%
Valine 0.942mg 0.071mg 0%
Histidine 0.538mg 0.032mg 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 Dates
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
12%
Dates
Minerals Daily Need Coverage Score
49%
Smoked salmon
29%
Dates

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 670mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.897g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $12)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.