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.

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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.

Smoked salmon

Flatfish

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%

~equal in Manganese ~0.017mg

~equal in Selenium ~32.6µg

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.

Smoked salmon

Flatfish

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%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

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