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Sunfish vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on differences between Sunfish and Smoked salmon

  • Sunfish is higher in Manganese, Copper, Zinc, and Phosphorus, yet Smoked salmon is higher in Vitamin B12, Selenium, Vitamin B3, and Vitamin B6.
  • Smoked salmon covers your daily Vitamin B12 needs 40% more than Sunfish.
  • Sunfish contains 53 times more Manganese than Smoked salmon. While Sunfish contains 0.897mg of Manganese, Smoked salmon contains only 0.017mg.
  • The amount of Cholesterol in Smoked salmon is lower.

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

Infographic

Sunfish vs Smoked salmon 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.
Sunfish
Sunfish
9
:
1
Smoked salmon
Smoked salmon
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%
Contains more Selenium +100%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
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%
Contains more Selenium +100%

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.
Sunfish
Sunfish
3
:
9
Smoked salmon
Smoked salmon
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Folate +750%
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%
Equal in Vitamin B5 - 0.87
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Folate +750%
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%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Smoked salmon
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
39%
Sunfish
99%
Smoked salmon
Minerals Daily Need Coverage Score
66%
Sunfish
49%
Smoked salmon

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/nutrients
  2. 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.