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Smoked salmon vs Salmon - In-Depth Nutrition Comparison

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Summary of differences between Smoked salmon and Salmon

  • Smoked salmon has less Vitamin B6, Vitamin B2, Vitamin B3, Vitamin B1, Vitamin B5, Potassium, Selenium, and Folate than Salmon.
  • Salmon covers your daily need of Vitamin B6 42% more than Smoked salmon.
  • Smoked salmon has 15 times more Sodium than Salmon. While Smoked salmon has 672mg of Sodium, Salmon has only 44mg.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Fish, salmon, Atlantic, wild, raw.

Infographic

Smoked salmon vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Smoked salmon
Smoked salmon
1
:
7
Salmon
Salmon
Contains more Magnesium +61.1%
Contains more Phosphorus +22%
Contains more Potassium +180%
Contains less Sodium -93.5%
Contains more Zinc +106.5%
Equal in Calcium - 12
Equal in Iron - 0.8
Equal in Copper - 0.25
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 32% 13% 71% 16% 88% 9% 77%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Magnesium +61.1%
Contains more Phosphorus +22%
Contains more Potassium +180%
Contains less Sodium -93.5%
Contains more Zinc +106.5%
Equal in Calcium - 12
Equal in Iron - 0.8
Equal in Copper - 0.25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Smoked salmon
Smoked salmon
5
:
6
Salmon
Salmon
Contains more Vitamin A +117.5%
Contains more Vitamin B1 +882.6%
Contains more Vitamin B2 +276.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +91.3%
Contains more Vitamin B6 +194.2%
Contains more Folate +1150%
Equal in Vitamin B12 - 3.18
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +117.5%
Contains more Vitamin B1 +882.6%
Contains more Vitamin B2 +276.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +91.3%
Contains more Vitamin B6 +194.2%
Contains more Folate +1150%
Equal in Vitamin B12 - 3.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
2
Salmon
Salmon
Contains more Fats +46.8%
Equal in Protein - 19.84
Equal in Water - 68.5
Equal in Other - 5.32
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +46.8%
Equal in Protein - 19.84
Equal in Water - 68.5
Equal in Other - 5.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
1
:
2
Salmon
Salmon
Contains more Polyunsaturated fat +155.2%
Equal in Saturated Fat - 0.981
Equal in Monounsaturated Fat - 2.103
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Polyunsaturated fat +155.2%
Equal in Saturated Fat - 0.981
Equal in Monounsaturated Fat - 2.103

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Smoked salmon Salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Salmon Opinion
Protein 18.28g 19.84g Salmon
Fats 4.32g 6.34g Salmon
Calories 117kcal 142kcal Salmon
Calcium 11mg 12mg Salmon
Iron 0.85mg 0.8mg Smoked salmon
Magnesium 18mg 29mg Salmon
Phosphorus 164mg 200mg Salmon
Potassium 175mg 490mg Salmon
Sodium 672mg 44mg Salmon
Zinc 0.31mg 0.64mg Salmon
Copper 0.23mg 0.25mg Salmon
Vitamin A 87IU 40IU Smoked salmon
Vitamin A RAE 26µg 12µg Smoked salmon
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.023mg 0.226mg Salmon
Vitamin B2 0.101mg 0.38mg Salmon
Vitamin B3 4.72mg 7.86mg Salmon
Vitamin B5 0.87mg 1.664mg Salmon
Vitamin B6 0.278mg 0.818mg Salmon
Folate 2µg 25µg Salmon
Vitamin B12 3.26µg 3.18µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg 0.222mg Salmon
Threonine 0.801mg 0.87mg Salmon
Isoleucine 0.842mg 0.914mg Salmon
Leucine 1.486mg 1.613mg Salmon
Lysine 1.679mg 1.822mg Salmon
Methionine 0.541mg 0.587mg Salmon
Phenylalanine 0.714mg 0.775mg Salmon
Valine 0.942mg 1.022mg Salmon
Histidine 0.538mg 0.584mg Salmon
Cholesterol 23mg 55mg Smoked salmon
Saturated Fat 0.929g 0.981g Smoked salmon
Omega-3 - DHA 0.267g 1.115g Salmon
Omega-3 - EPA 0.183g 0.321g Salmon
Omega-3 - DPA 0.073g 0.287g Salmon
Monounsaturated Fat 2.023g 2.103g Salmon
Polyunsaturated fat 0.995g 2.539g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
99%
Smoked salmon
83%
Salmon
Minerals Daily Need Coverage Score
38%
Smoked salmon
36%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.052g)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 628mg)
Which food is cheaper?
Salmon
Salmon is cheaper (difference - $1)
Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.