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  6. Smoked salmon vs. Chia seeds

Smoked salmon vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and chia seeds

  • Smoked salmon has more vitamin B12; however, chia seeds are higher in fiber, manganese, phosphorus, iron, copper, magnesium, calcium, vitamin B1, and selenium.
  • Chia seeds cover your daily need for fiber, 138% more than smoked salmon.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Seeds, chia seeds, dried.

Infographic

Smoked salmon vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +808.2%
Contains more CopperCopper +301.7%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +424.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +15917.6%
Contains more SeleniumSelenium +70.4%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2595.7%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more FolateFolate +2350%

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1141.4%
Contains more OtherOther +12.5%
Contains more FatsFats +611.6%
Contains more CarbsCarbs +∞%
~equal in Protein ~16.54g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +14.1%
Contains more Poly. FatPolyunsaturated fat +2278.4%

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 Chia seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Chia seeds DV% diff.
Polyunsaturated fat 0.995g 23.665g 151%
Fiber 0g 34.4g 138%
Vitamin B12 3.26µg 0µg 136%
Manganese 0.017mg 2.723mg 118%
Phosphorus 164mg 860mg 99%
Iron 0.85mg 7.72mg 86%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Copper 0.23mg 0.924mg 77%
Magnesium 18mg 335mg 75%
Calcium 11mg 631mg 62%
Vitamin B1 0.023mg 0.62mg 50%
Selenium 32.4µg 55.2µg 41%
Fats 4.32g 30.74g 41%
Zinc 0.31mg 4.58mg 39%
Sodium 672mg 16mg 29%
Vitamin B3 4.72mg 8.83mg 26%
Vitamin B6 0.278mg 21%
Calories 117kcal 486kcal 18%
Vitamin B5 0.87mg 17%
Choline 89mg 16%
Carbs 0g 42.12g 14%
Folate 2µg 49µg 12%
Saturated fat 0.929g 3.33g 11%
Cholesterol 23mg 0mg 8%
Potassium 175mg 407mg 7%
Vitamin E 1.35mg 0.5mg 6%
Vitamin B2 0.101mg 0.17mg 5%
Protein 18.28g 16.54g 3%
Vitamin A 26µg 3%
Vitamin C 0mg 1.6mg 2%
Monounsaturated fat 2.023g 2.309g 1%
Net carbs 0g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.205mg 0.436mg 0%
Threonine 0.801mg 0.709mg 0%
Isoleucine 0.842mg 0.801mg 0%
Leucine 1.486mg 1.371mg 0%
Lysine 1.679mg 0.97mg 0%
Methionine 0.541mg 0.588mg 0%
Phenylalanine 0.714mg 1.016mg 0%
Valine 0.942mg 0.95mg 0%
Histidine 0.538mg 0.531mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.073g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
49%
Smoked salmon
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 2.401g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 656mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $14)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.