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  6. Smoked salmon vs. Sunfish

Smoked salmon vs. Sunfish — In-Depth Nutrition Comparison

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A recap on differences between Smoked salmon and Sunfish

  • Smoked salmon is higher in Vitamin B12, Selenium, Vitamin B3, and Vitamin B6, yet Sunfish is higher in Manganese, Copper, Zinc, and Phosphorus.
  • Smoked salmon covers your daily Vitamin B12 needs 40% more than Sunfish.
  • Smoked salmon contains 7 times more Sodium than Sunfish. While Smoked salmon contains 672mg of Sodium, Sunfish contains only 103mg.

Food varieties used in this article are Fish, salmon, chinook, smoked and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Smoked salmon vs Sunfish 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.
Smoked salmon
Smoked salmon
1
:
9
Sunfish
Sunfish
Contains more Selenium +100%
Contains more Calcium +836.4%
Contains more Iron +81.2%
Contains more Magnesium +111.1%
Contains more Phosphorus +40.9%
Contains more Potassium +156.6%
Contains less Sodium -84.7%
Contains more Zinc +541.9%
Contains more Copper +67.4%
Contains more Manganese +5176.5%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Selenium +100%
Contains more Calcium +836.4%
Contains more Iron +81.2%
Contains more Magnesium +111.1%
Contains more Phosphorus +40.9%
Contains more Potassium +156.6%
Contains less Sodium -84.7%
Contains more Zinc +541.9%
Contains more Copper +67.4%
Contains more Manganese +5176.5%

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.
Smoked salmon
Smoked salmon
9
:
3
Sunfish
Sunfish
Contains more Vitamin A +50%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +222.8%
Contains more Vitamin B6 +101.4%
Contains more Vitamin B12 +41.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Folate +750%
Equal in Vitamin B5 - 0.865
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +50%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +222.8%
Contains more Vitamin B6 +101.4%
Contains more Vitamin B12 +41.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Folate +750%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
2
Sunfish
Sunfish
Contains more Fats +380%
Contains more Other +958.8%
Contains more Protein +36.1%
Equal in Water - 73.72
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +380%
Contains more Other +958.8%
Contains more Protein +36.1%
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +1248.7%
Contains more Polyunsaturated fat +215.9%
Contains less Saturated Fat -80.8%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +1248.7%
Contains more Polyunsaturated fat +215.9%
Contains less Saturated Fat -80.8%

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 Sunfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Sunfish Opinion
Protein 18.28g 24.87g Sunfish
Fats 4.32g 0.9g Smoked salmon
Calories 117kcal 114kcal Smoked salmon
Calcium 11mg 103mg Sunfish
Iron 0.85mg 1.54mg Sunfish
Magnesium 18mg 38mg Sunfish
Phosphorus 164mg 231mg Sunfish
Potassium 175mg 449mg Sunfish
Sodium 672mg 103mg Sunfish
Zinc 0.31mg 1.99mg Sunfish
Copper 0.23mg 0.385mg Sunfish
Manganese 0.017mg 0.897mg Sunfish
Selenium 32.4µg 16.2µg Smoked salmon
Vitamin A 87IU 58IU Smoked salmon
Vitamin A RAE 26µg 17µg Smoked salmon
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.023mg 0.092mg Sunfish
Vitamin B2 0.101mg 0.085mg Smoked salmon
Vitamin B3 4.72mg 1.462mg Smoked salmon
Vitamin B5 0.87mg 0.865mg Smoked salmon
Vitamin B6 0.278mg 0.138mg Smoked salmon
Folate 2µg 17µg Sunfish
Vitamin B12 3.26µg 2.31µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg 0.279mg Sunfish
Threonine 0.801mg 1.09mg Sunfish
Isoleucine 0.842mg 1.146mg Sunfish
Leucine 1.486mg 2.022mg Sunfish
Lysine 1.679mg 2.284mg Sunfish
Methionine 0.541mg 0.736mg Sunfish
Phenylalanine 0.714mg 0.971mg Sunfish
Valine 0.942mg 1.281mg Sunfish
Histidine 0.538mg 0.732mg Sunfish
Cholesterol 23mg 86mg Smoked salmon
Saturated Fat 0.929g 0.178g Sunfish
Omega-3 - DHA 0.267g 0.092g Smoked salmon
Omega-3 - EPA 0.183g 0.047g Smoked salmon
Omega-3 - DPA 0.073g 0.042g Smoked salmon
Monounsaturated Fat 2.023g 0.15g Smoked salmon
Polyunsaturated fat 0.995g 0.315g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Sunfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
99%
Smoked salmon
39%
Sunfish
Minerals Daily Need Coverage Score
49%
Smoked salmon
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 569mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 0.751g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $14)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 63mg)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.