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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.
Smoked salmon
Smoked salmon
3
:
7
Whitefish
Whitefish
Contains more Iron +80.9%
Contains more Copper +150%
Contains more Selenium +100%
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Phosphorus +111%
Contains more Potassium +132%
Contains less Sodium -90.3%
Contains more Zinc +309.7%
Contains more Manganese +405.9%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Iron +80.9%
Contains more Copper +150%
Contains more Selenium +100%
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Phosphorus +111%
Contains more Potassium +132%
Contains less Sodium -90.3%
Contains more Zinc +309.7%
Contains more Manganese +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.
Smoked salmon
Smoked salmon
6
:
5
Whitefish
Whitefish
Contains more Vitamin B3 +22.7%
Contains more Vitamin B12 +239.6%
Contains more Vitamin A +50.6%
Contains more Vitamin B1 +643.5%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B6 +24.5%
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%
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B12 +239.6%
Contains more Vitamin A +50.6%
Contains more Vitamin B1 +643.5%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B6 +24.5%
Contains more Folate +750%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
2
Whitefish
Whitefish
Contains more Water +10.6%
Contains more Other +84.3%
Contains more Protein +33.9%
Contains more Fats +73.8%
Equal in Water - 65.09
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Whitefish
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 Water +10.6%
Contains more Other +84.3%
Contains more Protein +33.9%
Contains more Fats +73.8%
Equal in Water - 65.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
1
:
2
Whitefish
Whitefish
Contains less Saturated Fat -20.1%
Contains more Monounsaturated Fat +26.5%
Contains more Polyunsaturated fat +176.9%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains less Saturated Fat -20.1%
Contains more Monounsaturated Fat +26.5%
Contains more Polyunsaturated fat +176.9%

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Whitefish Opinion
Protein 18.28g 24.47g Whitefish
Fats 4.32g 7.51g Whitefish
Calories 117kcal 172kcal Whitefish
Calcium 11mg 33mg Whitefish
Iron 0.85mg 0.47mg Smoked salmon
Magnesium 18mg 42mg Whitefish
Phosphorus 164mg 346mg Whitefish
Potassium 175mg 406mg Whitefish
Sodium 672mg 65mg Whitefish
Zinc 0.31mg 1.27mg Whitefish
Copper 0.23mg 0.092mg Smoked salmon
Manganese 0.017mg 0.086mg Whitefish
Selenium 32.4µg 16.2µg Smoked salmon
Vitamin A 87IU 131IU Whitefish
Vitamin A RAE 26µg 39µg Whitefish
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.023mg 0.171mg Whitefish
Vitamin B2 0.101mg 0.154mg Whitefish
Vitamin B3 4.72mg 3.846mg Smoked salmon
Vitamin B5 0.87mg 0.865mg Smoked salmon
Vitamin B6 0.278mg 0.346mg Whitefish
Folate 2µg 17µg Whitefish
Vitamin B12 3.26µg 0.96µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg 0.274mg Whitefish
Threonine 0.801mg 1.073mg Whitefish
Isoleucine 0.842mg 1.128mg Whitefish
Leucine 1.486mg 1.989mg Whitefish
Lysine 1.679mg 2.248mg Whitefish
Methionine 0.541mg 0.724mg Whitefish
Phenylalanine 0.714mg 0.955mg Whitefish
Valine 0.942mg 1.261mg Whitefish
Histidine 0.538mg 0.721mg Whitefish
Cholesterol 23mg 77mg Smoked salmon
Saturated Fat 0.929g 1.162g Smoked salmon
Omega-3 - DHA 0.267g 1.206g Whitefish
Omega-3 - EPA 0.183g 0.406g Whitefish
Omega-3 - DPA 0.073g 0.209g Whitefish
Monounsaturated Fat 2.023g 2.559g Whitefish
Polyunsaturated fat 0.995g 2.755g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Whitefish
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
35%
Whitefish
Minerals Daily Need Coverage Score
49%
Smoked salmon
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 607mg)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $14)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.233g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
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. 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.