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  6. Smoked salmon vs. Whitefish

Smoked salmon vs. Whitefish — In-Depth Nutrition Comparison

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Significant differences between smoked salmon and whitefish

  • Smoked salmon has more vitamin B12, selenium, and copper; however, whitefish is richer in phosphorus, vitamin B1, zinc, potassium, and magnesium.
  • Smoked salmon covers your daily vitamin B12 needs 96% more than whitefish.
  • Whitefish has 10 times less sodium than smoked salmon. Smoked salmon has 672mg of sodium, while whitefish has 65mg.

Specific food types used in this comparison are Fish, salmon, chinook, smoked and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Smoked salmon vs Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more IronIron +80.9%
Contains more CopperCopper +150%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +132%
Contains more ZincZinc +309.7%
Contains more PhosphorusPhosphorus +111%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +405.9%

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 0% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B12Vitamin B12 +239.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +643.5%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.865mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Whitefish DV% diff.
Vitamin B12 3.26µg 0.96µg 96%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 32.4µg 16.2µg 29%
Phosphorus 164mg 346mg 26%
Sodium 672mg 65mg 26%
Cholesterol 23mg 77mg 18%
Choline 89mg 16%
Copper 0.23mg 0.092mg 15%
Vitamin B1 0.023mg 0.171mg 12%
Polyunsaturated fat 0.995g 2.755g 12%
Protein 18.28g 24.47g 12%
Zinc 0.31mg 1.27mg 9%
Vitamin E 1.35mg 9%
Potassium 175mg 406mg 7%
Magnesium 18mg 42mg 6%
Vitamin B6 0.278mg 0.346mg 5%
Iron 0.85mg 0.47mg 5%
Fats 4.32g 7.51g 5%
Vitamin B3 4.72mg 3.846mg 5%
Folate 2µg 17µg 4%
Vitamin B2 0.101mg 0.154mg 4%
Calories 117kcal 172kcal 3%
Manganese 0.017mg 0.086mg 3%
Calcium 11mg 33mg 2%
Monounsaturated fat 2.023g 2.559g 1%
Vitamin A 26µg 39µg 1%
Saturated fat 0.929g 1.162g 1%
Vitamin B5 0.87mg 0.865mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.274mg 0%
Threonine 0.801mg 1.073mg 0%
Isoleucine 0.842mg 1.128mg 0%
Leucine 1.486mg 1.989mg 0%
Lysine 1.679mg 2.248mg 0%
Methionine 0.541mg 0.724mg 0%
Phenylalanine 0.714mg 0.955mg 0%
Valine 0.942mg 1.261mg 0%
Histidine 0.538mg 0.721mg 0%
Omega-3 - EPA 0.183g 0.406g N/A
Omega-3 - DHA 0.267g 1.206g N/A
Omega-3 - DPA 0.073g 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more OtherOther +84.3%
Contains more ProteinProtein +33.9%
Contains more FatsFats +73.8%
~equal in Carbs ~0g
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -20.1%
Contains more Mono. FatMonounsaturated fat +26.5%
Contains more Poly. FatPolyunsaturated fat +176.9%

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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
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.