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  6. Smoked salmon vs. Goat cheese

Smoked salmon vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between smoked salmon and goat cheese

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B3, yet goat cheese is richer in vitamin B2, copper, phosphorus, calcium, and vitamin A.
  • Daily need coverage for vitamin B12 for smoked salmon is 127% higher.
  • Smoked salmon contains 31 times more vitamin D than goat cheese. Smoked salmon contains 685IU of vitamin D, while goat cheese contains 22IU.
  • Smoked salmon contains less saturated fat.

Food types used in this article are Fish, salmon, chinook, smoked and Cheese, goat, semisoft type.

Infographic

Smoked salmon vs Goat cheese 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% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more SeleniumSelenium +752.6%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +2609.1%
Contains more IronIron +90.6%
Contains more CopperCopper +145.2%
Contains more ZincZinc +112.9%
Contains more PhosphorusPhosphorus +128.7%
Contains less SodiumSodium -38.2%
Contains more ManganeseManganese +447.1%
~equal in Potassium ~158mg

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% 8.7% 27% 257% 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +419.2%
Contains more Vitamin DVitamin D +3320%
Contains more Vitamin B3Vitamin B3 +311.1%
Contains more Vitamin B5Vitamin B5 +357.9%
Contains more Vitamin B6Vitamin B6 +363.3%
Contains more Vitamin B12Vitamin B12 +1381.8%
Contains more CholineCholine +477.9%
Contains more Vitamin AVitamin A +1465.4%
Contains more Vitamin B1Vitamin B1 +213%
Contains more Vitamin B2Vitamin B2 +569.3%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin C ~0mg
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Smoked salmon Goat cheese DV% diff.
Vitamin B12 3.26µg 0.22µg 127%
Saturated fat 0.929g 20.639g 90%
Vitamin D 685IU 22IU 83%
Vitamin D 17.1µg 0.5µg 83%
Selenium 32.4µg 3.8µg 52%
Vitamin B2 0.101mg 0.676mg 44%
Vitamin A 26µg 407µg 42%
Fats 4.32g 29.84g 39%
Copper 0.23mg 0.564mg 37%
Phosphorus 164mg 375mg 30%
Calcium 11mg 298mg 29%
Vitamin B3 4.72mg 1.148mg 22%
Cholesterol 23mg 79mg 19%
Vitamin B6 0.278mg 0.06mg 17%
Vitamin B5 0.87mg 0.19mg 14%
Choline 89mg 15.4mg 13%
Monounsaturated fat 2.023g 6.808g 12%
Calories 117kcal 364kcal 12%
Sodium 672mg 415mg 11%
Iron 0.85mg 1.62mg 10%
Vitamin E 1.35mg 0.26mg 7%
Protein 18.28g 21.58g 7%
Vitamin B1 0.023mg 0.072mg 4%
Magnesium 18mg 29mg 3%
Zinc 0.31mg 0.66mg 3%
Manganese 0.017mg 0.093mg 3%
Polyunsaturated fat 0.995g 0.709g 2%
Vitamin K 0.1µg 2.5µg 2%
Potassium 175mg 158mg 1%
Net carbs 0g 0.12g N/A
Carbs 0g 0.12g 0%
Sugar 0g 0.12g N/A
Folate 2µg 2µg 0%
Tryptophan 0.205mg 0.227mg 0%
Threonine 0.801mg 0.805mg 0%
Isoleucine 0.842mg 0.893mg 0%
Leucine 1.486mg 1.861mg 0%
Lysine 1.679mg 1.549mg 0%
Methionine 0.541mg 0.575mg 0%
Phenylalanine 0.714mg 0.859mg 0%
Valine 0.942mg 1.485mg 0%
Histidine 0.538mg 0.589mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more WaterWater +58.2%
Contains more OtherOther +83.7%
Contains more ProteinProtein +18.1%
Contains more FatsFats +590.7%
Contains more CarbsCarbs +∞%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains more Mono. FatMonounsaturated fat +236.5%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.