Smoked salmon vs. Flatfish — In-Depth Nutrition Comparison
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What are the main differences between smoked salmon and flatfish?
- Smoked salmon is richer in vitamin D, vitamin B12, copper, vitamin B3, vitamin B5, vitamin B6, and iron, while flatfish is higher in phosphorus.
- Smoked salmon's daily need coverage for vitamin D is 91% higher.
- Flatfish has 10 times less copper than smoked salmon. Smoked salmon has 0.23mg of copper, while flatfish has 0.023mg.
- Flatfish is lower in sodium.
We used Fish, salmon, chinook, smoked and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.
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.
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +900% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +127.3% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more ZincZinc | +25.8% |
| Contains more PhosphorusPhosphorus | +88.4% |
| Contains less SodiumSodium | -46% |
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.
| Contains more Vitamin AVitamin A | +116.7% |
| Contains more Vitamin EVitamin E | +75.3% |
| Contains more Vitamin DVitamin D | +388.6% |
| Contains more Vitamin B2Vitamin B2 | +304% |
| Contains more Vitamin B3Vitamin B3 | +269.3% |
| Contains more Vitamin B5Vitamin B5 | +283.3% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more Vitamin B12Vitamin B12 | +148.9% |
| Contains more CholineCholine | +11.4% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
Protein:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
| Contains more ProteinProtein | +19.9% |
| Contains more FatsFats | +82.3% |
| Contains more OtherOther | +321.9% |
| Contains more WaterWater | +12.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
Saturated fat:
Sat. Fat
0.542 g
Monounsaturated fat:
Mono. Fat
0.657 g
Polyunsaturated fat:
Poly. Fat
0.459 g
| Contains more Mono. FatMonounsaturated fat | +207.9% |
| Contains more Poly. FatPolyunsaturated fat | +116.8% |
| Contains less Sat. FatSaturated fat | -41.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.26µg | 1.31µg | 81% |
| Vitamin D | 17.1µg | 3.5µg | 68% |
| Vitamin D | 685IU | 139IU | 68% |
| Copper | 0.23mg | 0.023mg | 23% |
| Vitamin B3 | 4.72mg | 1.278mg | 22% |
| Phosphorus | 164mg | 309mg | 21% |
| Sodium | 672mg | 363mg | 13% |
| Vitamin B5 | 0.87mg | 0.227mg | 13% |
| Vitamin B6 | 0.278mg | 0.115mg | 13% |
| Cholesterol | 23mg | 56mg | 11% |
| Iron | 0.85mg | 0.23mg | 8% |
| Vitamin B2 | 0.101mg | 0.025mg | 6% |
| Protein | 18.28g | 15.24g | 6% |
| Polyunsaturated fat | 0.995g | 0.459g | 4% |
| Vitamin E | 1.35mg | 0.77mg | 4% |
| Monounsaturated fat | 2.023g | 0.657g | 3% |
| Fats | 4.32g | 2.37g | 3% |
| Saturated fat | 0.929g | 0.542g | 2% |
| Choline | 89mg | 79.9mg | 2% |
| Calories | 117kcal | 86kcal | 2% |
| Vitamin A | 26µg | 12µg | 2% |
| Folate | 2µg | 6µg | 1% |
| Zinc | 0.31mg | 0.39mg | 1% |
| Potassium | 175mg | 197mg | 1% |
| Calcium | 11mg | 25mg | 1% |
| Magnesium | 18mg | 22mg | 1% |
| Selenium | 32.4µg | 32.6µg | 0% |
| Manganese | 0.017mg | 0.017mg | 0% |
| Vitamin B1 | 0.023mg | 0.026mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.205mg | 0.197mg | 0% |
| Threonine | 0.801mg | 0.719mg | 0% |
| Isoleucine | 0.842mg | 0.754mg | 0% |
| Leucine | 1.486mg | 1.335mg | 0% |
| Lysine | 1.679mg | 1.561mg | 0% |
| Methionine | 0.541mg | 0.56mg | 0% |
| Phenylalanine | 0.714mg | 0.624mg | 0% |
| Valine | 0.942mg | 0.8mg | 0% |
| Histidine | 0.538mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.183g | 0.168g | N/A |
| Omega-3 - DHA | 0.267g | 0.132g | N/A |
| Omega-3 - DPA | 0.073g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
28%
Minerals Daily Need Coverage Score
49%
43%
Comparison summary
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 309mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 0.387g)
Which food is cheaper?
Flatfish is cheaper (difference - $14)
Which food is richer in minerals?
Flatfish is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)