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  6. Smoked salmon vs. Salsa

Smoked salmon vs. Salsa — In-Depth Nutrition Comparison

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A recap on the 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
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
Salsa
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 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

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

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
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
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%

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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

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.