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  6. Smoked salmon vs. Greek yogurt

Smoked salmon vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between smoked salmon and Greek yogurt

  • Smoked salmon has more vitamin D, vitamin B12, selenium, vitamin B3, copper, vitamin B6, choline, and vitamin B5; however, Greek yogurt is richer in vitamin B2.
  • Smoked salmon covers your daily vitamin D needs 114% more than Greek yogurt.
  • Greek yogurt has 23 times less vitamin B3 than smoked salmon. Smoked salmon has 4.72mg of vitamin B3, while Greek yogurt has 0.208mg.
  • Greek yogurt contains less sodium.
  • Greek yogurt has a higher glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of smoked salmon is 0.

Specific food types used in this comparison are Fish, salmon, chinook, smoked and Yogurt, Greek, plain, whole milk.

Infographic

Smoked salmon vs Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +∞%
Contains more CopperCopper +1252.9%
Contains more PhosphorusPhosphorus +21.5%
Contains more ManganeseManganese +88.9%
Contains more SeleniumSelenium +234%
Contains more CalciumCalcium +809.1%
Contains more ZincZinc +67.7%
Contains less SodiumSodium -94.8%

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2169.2%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B6Vitamin B6 +341.3%
Contains more Vitamin B12Vitamin B12 +334.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +489.4%
Contains more Vitamin B2Vitamin B2 +175.2%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.023mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +103.1%
Contains more OtherOther +650%
Contains more FatsFats +15.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.9%

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Poly. FatPolyunsaturated fat +112.2%
~equal in Monounsaturated fat ~2.136g

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 Greek yogurt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Smoked salmon Greek yogurt DV% diff.
Vitamin B12 3.26µg 0.75µg 105%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 9.7µg 41%
Sodium 672mg 35mg 28%
Vitamin B3 4.72mg 0.208mg 28%
Copper 0.23mg 0.017mg 24%
Protein 18.28g 9g 19%
Vitamin B6 0.278mg 0.063mg 17%
Vitamin B2 0.101mg 0.278mg 14%
Choline 89mg 15.1mg 13%
Vitamin B5 0.87mg 0.331mg 11%
Iron 0.85mg 0mg 11%
Vitamin E 1.35mg 0.01mg 9%
Calcium 11mg 100mg 9%
Saturated fat 0.929g 2.395g 7%
Polyunsaturated fat 0.995g 0.469g 4%
Phosphorus 164mg 135mg 4%
Vitamin A 26µg 2µg 3%
Cholesterol 23mg 13mg 3%
Magnesium 18mg 11mg 2%
Zinc 0.31mg 0.52mg 2%
Folate 2µg 5µg 1%
Calories 117kcal 97kcal 1%
Potassium 175mg 141mg 1%
Carbs 0g 3.98g 1%
Fats 4.32g 5g 1%
Net carbs 0g 3.98g N/A
Sugar 0g 4g N/A
Manganese 0.017mg 0.009mg 0%
Vitamin B1 0.023mg 0.023mg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 2.023g 2.136g 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-3 - DPA 0.073g 0g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

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

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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%
Smoked salmon
17%
Greek yogurt
Minerals Daily Need Coverage Score
49%
Smoked salmon
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 4g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 1.466g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 637mg)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $14)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.