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  6. Smoked salmon vs. Whey

Smoked salmon vs. Whey — In-Depth Nutrition Comparison

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Differences between smoked salmon and whey

  • Whey contains less vitamin B12, selenium, vitamin B3, copper, vitamin B6, phosphorus, choline, iron, and vitamin B5 than smoked salmon.
  • Smoked salmon's daily need coverage for vitamin B12 is 124% higher.
  • Whey contains 64 times less vitamin B3 than smoked salmon. Smoked salmon contains 4.72mg of vitamin B3, while whey contains 0.074mg.
  • The amount of sodium in whey is lower.
  • Smoked salmon has a lower glycemic index. The glycemic index of smoked salmon is 0, while the glycemic index of whey is 43.

The food types used in this comparison are Fish, salmon, chinook, smoked and Whey, sweet, fluid.

Infographic

Smoked salmon vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +125%
Contains more IronIron +1316.7%
Contains more CopperCopper +5650%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +256.5%
Contains more ManganeseManganese +1600%
Contains more SeleniumSelenium +1605.3%
Contains more CalciumCalcium +327.3%
Contains less SodiumSodium -92%
~equal in Potassium ~161mg

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%
Whey
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +6278.4%
Contains more Vitamin B5Vitamin B5 +127.2%
Contains more Vitamin B6Vitamin B6 +796.8%
Contains more Vitamin B12Vitamin B12 +1064.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +456.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B2Vitamin B2 +56.4%

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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2050.6%
Contains more FatsFats +1100%
Contains more OtherOther +918.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.3%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1923%
Contains more Poly. FatPolyunsaturated fat +8945.5%
Contains less Sat. FatSaturated fat -75.2%

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Whey DV% diff.
Vitamin B12 3.26µg 0.28µg 124%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 32.4µg 1.9µg 55%
Protein 18.28g 0.85g 35%
Vitamin B3 4.72mg 0.074mg 29%
Sodium 672mg 54mg 27%
Copper 0.23mg 0.004mg 25%
Vitamin B6 0.278mg 0.031mg 19%
Phosphorus 164mg 46mg 17%
Choline 89mg 16mg 13%
Vitamin B5 0.87mg 0.383mg 10%
Iron 0.85mg 0.06mg 10%
Vitamin E 1.35mg 0mg 9%
Cholesterol 23mg 2mg 7%
Polyunsaturated fat 0.995g 0.011g 7%
Fats 4.32g 0.36g 6%
Monounsaturated fat 2.023g 0.1g 5%
Calories 117kcal 27kcal 5%
Vitamin B2 0.101mg 0.158mg 4%
Calcium 11mg 47mg 4%
Vitamin A 26µg 3µg 3%
Saturated fat 0.929g 0.23g 3%
Carbs 0g 5.14g 2%
Zinc 0.31mg 0.13mg 2%
Magnesium 18mg 8mg 2%
Manganese 0.017mg 0.001mg 1%
Vitamin B1 0.023mg 0.036mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Potassium 175mg 161mg 0%
Sugar 0g 5.14g N/A
Vitamin K 0.1µg 0µg 0%
Folate 2µg 1µg 0%
Tryptophan 0.205mg 0.013mg 0%
Threonine 0.801mg 0.054mg 0%
Isoleucine 0.842mg 0.047mg 0%
Leucine 1.486mg 0.078mg 0%
Lysine 1.679mg 0.068mg 0%
Methionine 0.541mg 0.016mg 0%
Phenylalanine 0.714mg 0.027mg 0%
Valine 0.942mg 0.046mg 0%
Histidine 0.538mg 0.016mg 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 Whey
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%
Whey
Minerals Daily Need Coverage Score
49%
Smoked salmon
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 618mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.699g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $10.4)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 43)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.