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  6. Smoked salmon vs. Groat

Smoked salmon vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and groat

  • Smoked salmon is higher in vitamin B12, vitamin D, and selenium, yet groat is higher in copper, manganese, magnesium, fiber, phosphorus, and vitamin B2.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than groat.
  • The amount of sodium in groat is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Buckwheat.

Infographic

Smoked salmon vs Groat 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%
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more SeleniumSelenium +290.4%
Contains more MagnesiumMagnesium +1183.3%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +162.9%
Contains more IronIron +158.8%
Contains more CopperCopper +378.3%
Contains more ZincZinc +674.2%
Contains more PhosphorusPhosphorus +111.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +7547.1%

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%
Groat
Groat
5
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +339.1%
Contains more Vitamin B2Vitamin B2 +320.8%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more FolateFolate +1400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Groat DV% diff.
Vitamin B12 3.26µg 0µg 136%
Copper 0.23mg 1.1mg 97%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Manganese 0.017mg 1.3mg 56%
Magnesium 18mg 231mg 51%
Selenium 32.4µg 8.3µg 44%
Fiber 0g 10g 40%
Sodium 672mg 1mg 29%
Phosphorus 164mg 347mg 26%
Vitamin B2 0.101mg 0.425mg 25%
Carbs 0g 71.5g 24%
Zinc 0.31mg 2.4mg 19%
Iron 0.85mg 2.2mg 17%
Choline 89mg 16%
Vitamin B3 4.72mg 7.02mg 14%
Calories 117kcal 343kcal 11%
Protein 18.28g 13.25g 10%
Vitamin E 1.35mg 9%
Potassium 175mg 460mg 8%
Cholesterol 23mg 0mg 8%
Folate 2µg 30µg 7%
Vitamin B1 0.023mg 0.101mg 7%
Vitamin B5 0.87mg 1.233mg 7%
Vitamin B6 0.278mg 0.21mg 5%
Vitamin A 26µg 0µg 3%
Monounsaturated fat 2.023g 1.04g 2%
Fats 4.32g 3.4g 1%
Saturated fat 0.929g 0.741g 1%
Calcium 11mg 18mg 1%
Net carbs 0g 61.5g N/A
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.995g 1.039g 0%
Tryptophan 0.205mg 0.192mg 0%
Threonine 0.801mg 0.506mg 0%
Isoleucine 0.842mg 0.498mg 0%
Leucine 1.486mg 0.832mg 0%
Lysine 1.679mg 0.672mg 0%
Methionine 0.541mg 0.172mg 0%
Phenylalanine 0.714mg 0.52mg 0%
Valine 0.942mg 0.678mg 0%
Histidine 0.538mg 0.309mg 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
Groat
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +38%
Contains more FatsFats +27.1%
Contains more WaterWater +638.5%
Contains more OtherOther +157.1%
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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +94.5%
Contains less Sat. FatSaturated fat -20.2%
~equal in Polyunsaturated fat ~1.039g

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.