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Smoked salmon vs. Salsa — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and salsa

  • Smoked salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, copper, and vitamin B6, yet salsa is higher in iron and vitamin A.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than salsa.

Food varieties used in this article are Fish, salmon, chinook, smoked and USDA Commodity, salsa.

Infographic

Smoked salmon vs Salsa 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%
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +12.5%
Contains more CopperCopper +139.6%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +446.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +8000%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +163.5%
Contains less SodiumSodium -36%
~equal in Calcium ~12mg

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%
Salsa
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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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +86.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more FolateFolate +850%
~equal in Vitamin A ~28µg

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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1118.7%
Contains more FatsFats +2060%
Contains more OtherOther +237.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.6%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +12543.8%
Contains more Poly. FatPolyunsaturated fat +829.9%
Contains less Sat. FatSaturated fat -96.9%

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Salsa DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 86%
Vitamin D 685IU 86%
Selenium 32.4µg 0.4µg 58%
Protein 18.28g 1.5g 34%
Vitamin B3 4.72mg 1.08mg 23%
Phosphorus 164mg 30mg 19%
Vitamin B5 0.87mg 17%
Iron 0.85mg 2.24mg 17%
Choline 89mg 16%
Copper 0.23mg 0.096mg 15%
Sodium 672mg 430mg 11%
Vitamin B6 0.278mg 0.149mg 10%
Vitamin E 1.35mg 9%
Cholesterol 23mg 0mg 8%
Fiber 0g 1.4g 6%
Polyunsaturated fat 0.995g 0.107g 6%
Fats 4.32g 0.2g 6%
Monounsaturated fat 2.023g 0.016g 5%
Vitamin B2 0.101mg 0.03mg 5%
Folate 2µg 19µg 4%
Saturated fat 0.929g 0.029g 4%
Calories 117kcal 36kcal 4%
Vitamin C 0mg 4mg 4%
Potassium 175mg 270mg 3%
Vitamin B1 0.023mg 0.05mg 2%
Carbs 0g 7g 2%
Manganese 0.017mg 1%
Zinc 0.31mg 0.17mg 1%
Net carbs 0g 5.6g N/A
Magnesium 18mg 16mg 0%
Calcium 11mg 12mg 0%
Vitamin A 26µg 28µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
49%
Smoked salmon
23%
Salsa

Comparison summary

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 Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 242mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.9g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $14)

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

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.