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  6. Smoked salmon vs. Salmon raw

Smoked salmon vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and salmon raw

  • Smoked salmon has less vitamin B6, vitamin B2, vitamin B3, vitamin B1, vitamin B5, potassium, selenium, and folate than salmon raw.
  • Salmon raw covers your daily need for vitamin B6 42% more than smoked salmon.
  • Smoked salmon has 15 times more Sodium than salmon raw. While smoked salmon has 672mg of Sodium, salmon raw has only 44mg.
  • Salmon raw has less sodium.

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

Infographic

Smoked salmon vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +180%
Contains more ZincZinc +106.5%
Contains more PhosphorusPhosphorus +22%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +12.7%
~equal in Calcium ~12mg
~equal in Iron ~0.8mg
~equal in Copper ~0.25mg
~equal in Manganese ~0.016mg

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% 5.2% 27% 513% 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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +117.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +882.6%
Contains more Vitamin B2Vitamin B2 +276.2%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +91.3%
Contains more Vitamin B6Vitamin B6 +194.2%
Contains more FolateFolate +1150%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~3.18µg

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
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 FatsFats +46.8%
~equal in Protein ~19.84g
~equal in Carbs ~0g
~equal in Water ~68.5g
~equal in Other ~5.32g

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
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Poly. FatPolyunsaturated fat +155.2%
~equal in Saturated Fat ~0.981g
~equal in Monounsaturated Fat ~2.103g

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 Salmon raw
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 raw Opinion
Calories 117kcal 142kcal Salmon raw
Protein 18.28g 19.84g Salmon raw
Fats 4.32g 6.34g Salmon raw
Cholesterol 23mg 55mg Smoked salmon
Vitamin D 685IU Smoked salmon
Magnesium 18mg 29mg Salmon raw
Calcium 11mg 12mg Salmon raw
Potassium 175mg 490mg Salmon raw
Iron 0.85mg 0.8mg Smoked salmon
Copper 0.23mg 0.25mg Salmon raw
Zinc 0.31mg 0.64mg Salmon raw
Phosphorus 164mg 200mg Salmon raw
Sodium 672mg 44mg Salmon raw
Vitamin A 87IU 40IU Smoked salmon
Vitamin A 26µg 12µg Smoked salmon
Vitamin E 1.35mg Smoked salmon
Vitamin D 17.1µg Smoked salmon
Manganese 0.017mg 0.016mg Smoked salmon
Selenium 32.4µg 36.5µg Salmon raw
Vitamin B1 0.023mg 0.226mg Salmon raw
Vitamin B2 0.101mg 0.38mg Salmon raw
Vitamin B3 4.72mg 7.86mg Salmon raw
Vitamin B5 0.87mg 1.664mg Salmon raw
Vitamin B6 0.278mg 0.818mg Salmon raw
Vitamin B12 3.26µg 3.18µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Folate 2µg 25µg Salmon raw
Choline 89mg Smoked salmon
Saturated Fat 0.929g 0.981g Smoked salmon
Monounsaturated Fat 2.023g 2.103g Salmon raw
Polyunsaturated fat 0.995g 2.539g Salmon raw
Tryptophan 0.205mg 0.222mg Salmon raw
Threonine 0.801mg 0.87mg Salmon raw
Isoleucine 0.842mg 0.914mg Salmon raw
Leucine 1.486mg 1.613mg Salmon raw
Lysine 1.679mg 1.822mg Salmon raw
Methionine 0.541mg 0.587mg Salmon raw
Phenylalanine 0.714mg 0.775mg Salmon raw
Valine 0.942mg 1.022mg Salmon raw
Histidine 0.538mg 0.584mg Salmon raw
Omega-3 - EPA 0.183g 0.321g Salmon raw
Omega-3 - DHA 0.267g 1.115g Salmon raw
Omega-3 - DPA 0.073g 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
95%
Smoked salmon
77%
Salmon raw
Minerals Daily Need Coverage Score
49%
Smoked salmon
49%
Salmon raw

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 raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 628mg)
Which food is cheaper?
Salmon raw
Salmon raw is cheaper (difference - $1)
Which food is richer in minerals?
Salmon raw
Salmon raw 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

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. Salmon raw - 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.