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Smoked salmon vs. Pasta — In-Depth Nutrition Comparison

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Differences between smoked salmon and pasta

  • Smoked salmon has more vitamin B12, vitamin B3, vitamin B6, copper, phosphorus, and vitamin B5, while pasta has more vitamin B1, folate, and manganese.
  • Smoked salmon's daily need coverage for vitamin B12 is 130% higher.
  • Pasta contains 112 times less sodium than smoked salmon. Smoked salmon contains 672mg of sodium, while pasta contains 6mg.
  • Smoked salmon has a lower glycemic index. The glycemic index of smoked salmon is 0, while the glycemic index of pasta is 49.

The food types used in this comparison are Fish, salmon, chinook, smoked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Smoked salmon vs Pasta infographic
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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%
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +629.2%
Contains more CopperCopper +147.3%
Contains more PhosphorusPhosphorus +160.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +34.1%
Contains more ZincZinc +80.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1217.6%
~equal in Magnesium ~18mg

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%
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +375.8%
Contains more Vitamin B5Vitamin B5 +375.4%
Contains more Vitamin B6Vitamin B6 +717.6%
Contains more Vitamin B12Vitamin B12 +2228.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +808.7%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more FolateFolate +3100%
~equal in Vitamin C ~0mg

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
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +255%
Contains more FatsFats +311.4%
Contains more OtherOther +1641.9%
Contains more CarbsCarbs +∞%
~equal in Water ~68.56g

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1531.5%
Contains more Poly. FatPolyunsaturated fat +131.9%
Contains less Sat. FatSaturated fat -83.9%

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Pasta DV% diff.
Vitamin B12 3.26µg 0.14µg 130%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 32.4µg 59%
Sodium 672mg 6mg 29%
Protein 18.28g 5.15g 26%
Vitamin B3 4.72mg 0.992mg 23%
Vitamin B6 0.278mg 0.034mg 19%
Folate 2µg 64µg 16%
Vitamin B1 0.023mg 0.209mg 16%
Choline 89mg 16%
Copper 0.23mg 0.093mg 15%
Vitamin B5 0.87mg 0.183mg 14%
Phosphorus 164mg 63mg 14%
Vitamin E 1.35mg 9%
Manganese 0.017mg 0.224mg 9%
Carbs 0g 24.93g 8%
Monounsaturated fat 2.023g 0.124g 5%
Fats 4.32g 1.05g 5%
Iron 0.85mg 1.14mg 4%
Potassium 175mg 24mg 4%
Saturated fat 0.929g 0.15g 4%
Vitamin B2 0.101mg 0.15mg 4%
Polyunsaturated fat 0.995g 0.429g 4%
Cholesterol 23mg 33mg 3%
Zinc 0.31mg 0.56mg 2%
Vitamin A 26µg 6µg 2%
Calories 117kcal 131kcal 1%
Calcium 11mg 6mg 1%
Net carbs 0g 24.93g N/A
Magnesium 18mg 18mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.065mg 0%
Threonine 0.801mg 0.134mg 0%
Isoleucine 0.842mg 0.197mg 0%
Leucine 1.486mg 0.348mg 0%
Lysine 1.679mg 0.097mg 0%
Methionine 0.541mg 0.079mg 0%
Phenylalanine 0.714mg 0.247mg 0%
Valine 0.942mg 0.217mg 0%
Histidine 0.538mg 0.103mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
49%
Smoked salmon
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 49)
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 Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 666mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.779g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $11)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.