Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Smoked salmon
  5. Compare
  6. Smoked salmon vs. Flatfish

Smoked salmon vs. Flatfish — In-Depth Nutrition Comparison

Compare

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

Smoked salmon vs Flatfish 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.
Smoked salmon
Smoked salmon
2
:
7
Flatfish
Flatfish
Contains more Iron +269.6%
Contains more Copper +900%
Contains more Calcium +127.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +88.4%
Contains more Potassium +12.6%
Contains less Sodium -46%
Contains more Zinc +25.8%
Equal in Manganese - 0.017
Equal in Selenium - 32.6
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +269.6%
Contains more Copper +900%
Contains more Calcium +127.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +88.4%
Contains more Potassium +12.6%
Contains less Sodium -46%
Contains more Zinc +25.8%
Equal in Manganese - 0.017
Equal in Selenium - 32.6

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
Smoked salmon
8
:
2
Flatfish
Flatfish
Contains more Vitamin A +135.1%
Contains more Vitamin E +75.3%
Contains more Vitamin D +388.6%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +269.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +141.7%
Contains more Vitamin B12 +148.9%
Contains more Vitamin B1 +13%
Contains more Folate +200%
Equal in Vitamin K - 0.1
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +135.1%
Contains more Vitamin E +75.3%
Contains more Vitamin D +388.6%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +269.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +141.7%
Contains more Vitamin B12 +148.9%
Contains more Vitamin B1 +13%
Contains more Folate +200%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
3
:
1
Flatfish
Flatfish
Contains more Protein +19.9%
Contains more Fats +82.3%
Contains more Other +321.9%
Contains more Water +12.7%
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +19.9%
Contains more Fats +82.3%
Contains more Other +321.9%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +207.9%
Contains more Polyunsaturated fat +116.8%
Contains less Saturated Fat -41.7%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +207.9%
Contains more Polyunsaturated fat +116.8%
Contains less Saturated 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.
Smoked salmon Flatfish
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Flatfish Opinion
Protein 18.28g 15.24g Smoked salmon
Fats 4.32g 2.37g Smoked salmon
Calories 117kcal 86kcal Smoked salmon
Calcium 11mg 25mg Flatfish
Iron 0.85mg 0.23mg Smoked salmon
Magnesium 18mg 22mg Flatfish
Phosphorus 164mg 309mg Flatfish
Potassium 175mg 197mg Flatfish
Sodium 672mg 363mg Flatfish
Zinc 0.31mg 0.39mg Flatfish
Copper 0.23mg 0.023mg Smoked salmon
Manganese 0.017mg 0.017mg
Selenium 32.4µg 32.6µg Flatfish
Vitamin A 87IU 37IU Smoked salmon
Vitamin A RAE 26µg 12µg Smoked salmon
Vitamin E 1.35mg 0.77mg Smoked salmon
Vitamin D 685IU 139IU Smoked salmon
Vitamin D 17.1µg 3.5µg Smoked salmon
Vitamin B1 0.023mg 0.026mg Flatfish
Vitamin B2 0.101mg 0.025mg Smoked salmon
Vitamin B3 4.72mg 1.278mg Smoked salmon
Vitamin B5 0.87mg 0.227mg Smoked salmon
Vitamin B6 0.278mg 0.115mg Smoked salmon
Folate 2µg 6µg Flatfish
Vitamin B12 3.26µg 1.31µg Smoked salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.205mg 0.197mg Smoked salmon
Threonine 0.801mg 0.719mg Smoked salmon
Isoleucine 0.842mg 0.754mg Smoked salmon
Leucine 1.486mg 1.335mg Smoked salmon
Lysine 1.679mg 1.561mg Smoked salmon
Methionine 0.541mg 0.56mg Flatfish
Phenylalanine 0.714mg 0.624mg Smoked salmon
Valine 0.942mg 0.8mg Smoked salmon
Histidine 0.538mg 0.374mg Smoked salmon
Cholesterol 23mg 56mg Smoked salmon
Trans Fat 0.014g Smoked salmon
Saturated Fat 0.929g 0.542g Flatfish
Omega-3 - DHA 0.267g 0.132g Smoked salmon
Omega-3 - EPA 0.183g 0.168g Smoked salmon
Omega-3 - DPA 0.073g 0.034g Smoked salmon
Monounsaturated Fat 2.023g 0.657g Smoked salmon
Polyunsaturated fat 0.995g 0.459g Smoked salmon
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

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

People also compare

Smoked salmon
Smoked salmon vs Salmon raw
Salmon raw
Smoked salmon
Smoked salmon vs Caviar
Caviar
Smoked salmon
Smoked salmon vs Sardine
Sardine
Flatfish
Flatfish vs Grouper fish
Grouper fish
Flatfish
Flatfish vs Herring
Herring
Flatfish
Flatfish vs Ling fish raw
Ling fish raw

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
99%
Smoked salmon
31%
Flatfish
Minerals Daily Need Coverage Score
49%
Smoked salmon
43%
Flatfish

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 309mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.387g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $14)
Which food is richer in minerals?
Flatfish
Flatfish is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.