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  6. Smoked salmon vs. Omelette

Smoked salmon vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between smoked salmon and omelette?

  • Smoked salmon is higher in vitamin B12, vitamin D, vitamin B3, copper, and selenium, yet omelette is higher in choline and vitamin B2.
  • Smoked salmon's daily need coverage for vitamin B12 is 104% more.
  • Smoked salmon has 74 times more vitamin B3 than omelette. While smoked salmon has 4.72mg of vitamin B3, omelette has only 0.064mg.
  • The amount of sodium in omelette is lower.

We used Fish, salmon, chinook, smoked and Egg, whole, cooked, omelet types in this article.

Infographic

Smoked salmon vs Omelette 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% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +265.1%
Contains more SeleniumSelenium +25.6%
Contains more CalciumCalcium +336.4%
Contains more IronIron +74.1%
Contains more ZincZinc +251.6%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +41.2%
~equal in Phosphorus ~167mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin DVitamin D +905.9%
Contains more Vitamin B3Vitamin B3 +7275%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin B12Vitamin B12 +328.9%
Contains more Vitamin AVitamin A +561.5%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +282.2%
Contains more Vitamin B5Vitamin B5 +48.2%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +1850%
Contains more CholineCholine +178.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.29mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Omelette DV% diff.
Vitamin B12 3.26µg 0.76µg 104%
Cholesterol 23mg 313mg 97%
Vitamin D 17.1µg 1.7µg 77%
Vitamin D 685IU 69IU 77%
Vitamin B3 4.72mg 0.064mg 29%
Choline 89mg 247.6mg 29%
Sodium 672mg 155mg 22%
Vitamin B2 0.101mg 0.386mg 22%
Copper 0.23mg 0.063mg 19%
Vitamin A 26µg 172µg 16%
Protein 18.28g 10.57g 15%
Selenium 32.4µg 25.8µg 12%
Saturated fat 0.929g 3.319g 11%
Polyunsaturated fat 0.995g 2.712g 11%
Fats 4.32g 11.66g 11%
Vitamin B6 0.278mg 0.143mg 10%
Folate 2µg 39µg 9%
Iron 0.85mg 1.48mg 8%
Vitamin B5 0.87mg 1.289mg 8%
Zinc 0.31mg 1.09mg 7%
Monounsaturated fat 2.023g 4.843g 7%
Calcium 11mg 48mg 4%
Vitamin K 0.1µg 4.5µg 4%
Calories 117kcal 154kcal 2%
Potassium 175mg 117mg 2%
Magnesium 18mg 11mg 2%
Vitamin B1 0.023mg 0.034mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Phosphorus 164mg 167mg 0%
Vitamin E 1.35mg 1.29mg 0%
Manganese 0.017mg 0.024mg 0%
Trans fat 0.709g N/A
Tryptophan 0.205mg 0.14mg 0%
Threonine 0.801mg 0.467mg 0%
Isoleucine 0.842mg 0.565mg 0%
Leucine 1.486mg 0.913mg 0%
Lysine 1.679mg 0.767mg 0%
Methionine 0.541mg 0.319mg 0%
Phenylalanine 0.714mg 0.572mg 0%
Valine 0.942mg 0.722mg 0%
Histidine 0.538mg 0.26mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0.049g N/A
Omega-3 - DPA 0.073g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +72.9%
Contains more OtherOther +440%
Contains more FatsFats +169.9%
Contains more CarbsCarbs +∞%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +139.4%
Contains more Poly. FatPolyunsaturated fat +172.6%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.