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  6. Smoked salmon vs. Potato

Smoked salmon vs. Potato — In-Depth Nutrition Comparison

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How are smoked salmon and potatoes different?

  • Smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, choline, copper, and vitamin B5; however, potatoes are richer in vitamin C.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Potatoes have less sodium.
  • Smoked salmon has a lower glycemic index (0) than potatoes (86).

Fish, salmon, chinook, smoked and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Smoked salmon vs Potato 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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CopperCopper +109.1%
Contains more PhosphorusPhosphorus +187.7%
Contains more SeleniumSelenium +8000%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +142.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1076.5%
~equal in Calcium ~12mg
~equal in Iron ~0.81mg
~equal in Zinc ~0.3mg

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +215.6%
Contains more Vitamin B3Vitamin B3 +344.9%
Contains more Vitamin B5Vitamin B5 +194.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +635.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +650%
~equal in Vitamin B6 ~0.298mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Potato DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Selenium 32.4µg 0.4µg 58%
Protein 18.28g 2.05g 32%
Sodium 672mg 6mg 29%
Vitamin B3 4.72mg 1.061mg 23%
Vitamin C 0mg 19.7mg 22%
Phosphorus 164mg 57mg 15%
Choline 89mg 12.1mg 14%
Copper 0.23mg 0.11mg 13%
Vitamin B5 0.87mg 0.295mg 12%
Vitamin E 1.35mg 0.01mg 9%
Fiber 0g 2.1g 8%
Cholesterol 23mg 0mg 8%
Manganese 0.017mg 0.2mg 8%
Potassium 175mg 425mg 7%
Fats 4.32g 0.09g 7%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Polyunsaturated fat 0.995g 0.042g 6%
Monounsaturated fat 2.023g 0.002g 5%
Vitamin B2 0.101mg 0.032mg 5%
Vitamin B1 0.023mg 0.081mg 5%
Saturated fat 0.929g 0.025g 4%
Folate 2µg 15µg 3%
Vitamin A 26µg 0µg 3%
Vitamin K 0.1µg 2µg 2%
Calories 117kcal 77kcal 2%
Vitamin B6 0.278mg 0.298mg 2%
Magnesium 18mg 23mg 1%
Net carbs 0g 15.39g N/A
Calcium 11mg 12mg 0%
Iron 0.85mg 0.81mg 0%
Sugar 0g 0.82g N/A
Zinc 0.31mg 0.3mg 0%
Tryptophan 0.205mg 0.021mg 0%
Threonine 0.801mg 0.067mg 0%
Isoleucine 0.842mg 0.066mg 0%
Leucine 1.486mg 0.098mg 0%
Lysine 1.679mg 0.107mg 0%
Methionine 0.541mg 0.032mg 0%
Phenylalanine 0.714mg 0.081mg 0%
Valine 0.942mg 0.103mg 0%
Histidine 0.538mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +791.7%
Contains more FatsFats +4700%
Contains more OtherOther +382.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.1%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +101050%
Contains more Poly. FatPolyunsaturated fat +2269%
Contains less Sat. FatSaturated fat -97.3%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.