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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.

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% 5.2% 27% 513% 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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +480%
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 Opinion
Calories 117kcal 97kcal Smoked salmon
Protein 18.28g 9g Smoked salmon
Fats 4.32g 5g Greek yogurt
Net carbs 0g 3.98g Greek yogurt
Carbs 0g 3.98g Greek yogurt
Cholesterol 23mg 13mg Greek yogurt
Vitamin D 685IU 0IU Smoked salmon
Magnesium 18mg 11mg Smoked salmon
Calcium 11mg 100mg Greek yogurt
Potassium 175mg 141mg Smoked salmon
Iron 0.85mg 0mg Smoked salmon
Sugar 0g 4g Smoked salmon
Copper 0.23mg 0.017mg Smoked salmon
Zinc 0.31mg 0.52mg Greek yogurt
Phosphorus 164mg 135mg Smoked salmon
Sodium 672mg 35mg Greek yogurt
Vitamin A 87IU 15IU Smoked salmon
Vitamin A 26µg 2µg Smoked salmon
Vitamin E 1.35mg 0.01mg Smoked salmon
Vitamin D 17.1µg 0µg Smoked salmon
Manganese 0.017mg 0.009mg Smoked salmon
Selenium 32.4µg 9.7µg Smoked salmon
Vitamin B1 0.023mg 0.023mg
Vitamin B2 0.101mg 0.278mg Greek yogurt
Vitamin B3 4.72mg 0.208mg Smoked salmon
Vitamin B5 0.87mg 0.331mg Smoked salmon
Vitamin B6 0.278mg 0.063mg Smoked salmon
Vitamin B12 3.26µg 0.75µg Smoked salmon
Vitamin K 0.1µg 0µg Smoked salmon
Folate 2µg 5µg Greek yogurt
Choline 89mg 15.1mg Smoked salmon
Saturated Fat 0.929g 2.395g Smoked salmon
Monounsaturated Fat 2.023g 2.136g Greek yogurt
Polyunsaturated fat 0.995g 0.469g Smoked salmon
Tryptophan 0.205mg Smoked salmon
Threonine 0.801mg Smoked salmon
Isoleucine 0.842mg Smoked salmon
Leucine 1.486mg Smoked salmon
Lysine 1.679mg Smoked salmon
Methionine 0.541mg Smoked salmon
Phenylalanine 0.714mg Smoked salmon
Valine 0.942mg Smoked salmon
Histidine 0.538mg Smoked salmon
Omega-3 - EPA 0.183g 0g Smoked salmon
Omega-3 - DHA 0.267g 0.004g Smoked salmon
Omega-3 - ALA 0.023g Greek yogurt
Omega-3 - DPA 0.073g 0g Smoked salmon
Omega-6 - Linoleic acid 0.209g Greek yogurt

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
95%
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.