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Smoked salmon vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between smoked salmon and taco salad

  • Smoked salmon has more vitamin B12, selenium, vitamin B3, phosphorus, copper, vitamin B6, and choline; however, taco salad is richer in folate.
  • Smoked salmon covers your daily vitamin B12 needs 122% more than taco salad.
  • Taco salad has 15 times less selenium than smoked salmon. Smoked salmon has 32.4µg of selenium, while taco salad has 2.2µg.
  • Taco salad contains less sodium.

Specific food types used in this comparison are Fish, salmon, chinook, smoked and Fast foods, taco salad.

Infographic

Smoked salmon vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more CopperCopper +103.5%
Contains more PhosphorusPhosphorus +127.8%
Contains more SeleniumSelenium +1372.7%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +781.8%
Contains more PotassiumPotassium +20%
Contains more IronIron +35.3%
Contains more ZincZinc +338.7%
Contains less SodiumSodium -42.7%
Contains more ManganeseManganese +882.4%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +280.6%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin B12Vitamin B12 +918.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +282%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more FolateFolate +2000%

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +173.7%
Contains more OtherOther +237.5%
Contains more FatsFats +72.7%
Contains more CarbsCarbs +∞%
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -73%
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains more Mono. FatMonounsaturated fat +28.8%

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 Taco salad
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Taco salad DV% diff.
Vitamin B12 3.26µg 0.32µg 123%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 32.4µg 2.2µg 55%
Protein 18.28g 6.68g 23%
Vitamin B3 4.72mg 1.24mg 22%
Phosphorus 164mg 72mg 13%
Copper 0.23mg 0.113mg 13%
Vitamin B6 0.278mg 0.11mg 13%
Sodium 672mg 385mg 12%
Choline 89mg 23.3mg 12%
Saturated fat 0.929g 3.446g 11%
Zinc 0.31mg 1.36mg 10%
Folate 2µg 42µg 10%
Vitamin E 1.35mg 9%
Calcium 11mg 97mg 9%
Manganese 0.017mg 0.167mg 7%
Vitamin B2 0.101mg 0.18mg 6%
Fats 4.32g 7.46g 5%
Vitamin B5 0.87mg 0.68mg 4%
Carbs 0g 11.91g 4%
Iron 0.85mg 1.15mg 4%
Vitamin A 26µg 3%
Magnesium 18mg 26mg 2%
Vitamin B1 0.023mg 0.05mg 2%
Vitamin C 0mg 1.8mg 2%
Monounsaturated fat 2.023g 2.606g 1%
Polyunsaturated fat 0.995g 0.883g 1%
Calories 117kcal 141kcal 1%
Potassium 175mg 210mg 1%
Net carbs 0g 11.91g N/A
Cholesterol 23mg 22mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.075mg 0%
Threonine 0.801mg 0.254mg 0%
Isoleucine 0.842mg 0.311mg 0%
Leucine 1.486mg 0.549mg 0%
Lysine 1.679mg 0.486mg 0%
Methionine 0.541mg 0.145mg 0%
Phenylalanine 0.714mg 0.277mg 0%
Valine 0.942mg 0.343mg 0%
Histidine 0.538mg 0.201mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Taco salad
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
18%
Taco salad
Minerals Daily Need Coverage Score
49%
Smoked salmon
30%
Taco salad

Comparison summary

Which food is lower in Cholesterol?
Taco salad
Taco salad is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Taco salad
Taco salad contains less Sodium (difference - 287mg)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $14)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 2.517g)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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

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.