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  6. Whitefish vs. Smoked salmon

Whitefish vs. Smoked salmon — In-Depth Nutrition Comparison

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Significant differences between whitefish and smoked salmon

  • Whitefish has more phosphorus, vitamin B1, zinc, potassium, and magnesium; however, smoked salmon is richer in vitamin B12, selenium, and copper.
  • Smoked salmon covers your daily vitamin B12 needs 96% more than whitefish.
  • Smoked salmon has 7 times less vitamin B1 than whitefish. Whitefish has 0.171mg of vitamin B1, while smoked salmon has 0.023mg.
  • Smoked salmon contains less cholesterol.

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

Infographic

Whitefish 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.
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%
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%
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%
Contains more IronIron +80.9%
Contains more CopperCopper +150%
Contains more SeleniumSelenium +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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B12Vitamin B12 +239.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +33.9%
Contains more FatsFats +73.8%
Contains more WaterWater +10.6%
Contains more OtherOther +84.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +26.5%
Contains more Poly. FatPolyunsaturated fat +176.9%
Contains less Sat. FatSaturated fat -20.1%

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