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  6. Smoked salmon vs. Matzo

Smoked salmon vs. Matzo — In-Depth Nutrition Comparison

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The main differences between smoked salmon and matzo

  • Smoked salmon is richer in vitamin B12, vitamin D, copper, choline, and vitamin B6, yet matzo is richer in vitamin B1, iron, manganese, and vitamin B2.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Matzo contains less sodium.

Food types used in this article are Fish, salmon, chinook, smoked and Crackers, matzo, plain.

Infographic

Smoked salmon vs Matzo 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%
Matzo
Matzo
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more PotassiumPotassium +56.3%
Contains more CopperCopper +283.3%
Contains more PhosphorusPhosphorus +84.3%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +18.2%
Contains more IronIron +271.8%
Contains more ZincZinc +119.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3723.5%
Contains more SeleniumSelenium +13.9%

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%
Matzo
Matzo
4
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +724.1%
Contains more Vitamin B1Vitamin B1 +1582.6%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Matzo DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Vitamin B1 0.023mg 0.387mg 30%
Iron 0.85mg 3.16mg 29%
Sodium 672mg 0mg 29%
Carbs 0g 83.7g 28%
Manganese 0.017mg 0.65mg 28%
Copper 0.23mg 0.06mg 19%
Protein 18.28g 10g 17%
Vitamin B2 0.101mg 0.291mg 15%
Choline 89mg 10.8mg 14%
Calories 117kcal 395kcal 14%
Vitamin B6 0.278mg 0.115mg 13%
Fiber 0g 3g 12%
Phosphorus 164mg 89mg 11%
Vitamin E 1.35mg 0.06mg 9%
Vitamin B5 0.87mg 0.443mg 9%
Cholesterol 23mg 0mg 8%
Selenium 32.4µg 36.9µg 8%
Monounsaturated fat 2.023g 0.127g 5%
Vitamin B3 4.72mg 3.892mg 5%
Fats 4.32g 1.4g 4%
Folate 2µg 17µg 4%
Vitamin A 26µg 0µg 3%
Zinc 0.31mg 0.68mg 3%
Saturated fat 0.929g 0.226g 3%
Polyunsaturated fat 0.995g 0.603g 3%
Magnesium 18mg 25mg 2%
Potassium 175mg 112mg 2%
Net carbs 0g 80.7g N/A
Calcium 11mg 13mg 0%
Sugar 0g 0.29g N/A
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.205mg 0.116mg 0%
Threonine 0.801mg 0.267mg 0%
Isoleucine 0.842mg 0.371mg 0%
Leucine 1.486mg 0.692mg 0%
Lysine 1.679mg 0.193mg 0%
Methionine 0.541mg 0.176mg 0%
Phenylalanine 0.714mg 0.494mg 0%
Valine 0.942mg 0.42mg 0%
Histidine 0.538mg 0.213mg 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
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +82.8%
Contains more FatsFats +208.6%
Contains more WaterWater +1574.4%
Contains more OtherOther +800%
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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +1492.9%
Contains more Poly. FatPolyunsaturated fat +65%
Contains less Sat. FatSaturated fat -75.7%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.