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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.
Whitefish
Whitefish
7
:
3
Smoked salmon
Smoked salmon
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%
Contains more Iron +80.9%
Contains more Copper +150%
Contains more Selenium +100%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 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 +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%
Contains more Iron +80.9%
Contains more Copper +150%
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.
Whitefish
Whitefish
5
:
6
Smoked salmon
Smoked salmon
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%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B12 +239.6%
Equal in Vitamin B5 - 0.87
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%
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 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%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B12 +239.6%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whitefish
Whitefish
2
:
2
Smoked salmon
Smoked salmon
Contains more Protein +33.9%
Contains more Fats +73.8%
Contains more Water +10.6%
Contains more Other +84.3%
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +33.9%
Contains more Fats +73.8%
Contains more Water +10.6%
Contains more Other +84.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish 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
35%
Whitefish
99%
Smoked salmon
Minerals Daily Need Coverage Score
41%
Whitefish
49%
Smoked salmon

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. 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.