Yogurt vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between yogurt and smoked salmon

Yogurt has more vitamin B2; however, smoked salmon is higher in vitamin D, vitamin B12, selenium, vitamin B3, copper, vitamin B6, choline, and vitamin B5.
Smoked salmon covers your daily need for vitamin D, 114% more than yogurt.
Yogurt has 3 times more vitamin B2 than smoked salmon. While yogurt has 0.278mg of vitamin B2, smoked salmon has only 0.101mg.
Yogurt has less sodium.
The glycemic index of yogurt is higher.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Fish, salmon, chinook, smoked.

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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.

Yogurt

Smoked salmon

Contains more CalciumCalcium	+900%
Contains more ZincZinc	+67.7%
Contains less SodiumSodium	-94.6%

Contains more MagnesiumMagnesium	+63.6%
Contains more PotassiumPotassium	+24.1%
Contains more IronIron	+1114.3%
Contains more CopperCopper	+1252.9%
Contains more PhosphorusPhosphorus	+21.5%
Contains more ManganeseManganese	+88.9%
Contains more SeleniumSelenium	+234%

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.

Yogurt

Smoked salmon

Contains more Vitamin B2Vitamin B2	+175.2%
Contains more FolateFolate	+250%

Contains more Vitamin AVitamin A	+2500%
Contains more Vitamin EVitamin E	+13400%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+2169.2%
Contains more Vitamin B5Vitamin B5	+162.8%
Contains more Vitamin B6Vitamin B6	+341.3%
Contains more Vitamin B12Vitamin B12	+334.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+489.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.023mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	3.26µg	105%
Vitamin D	0µg	17.1µg	86%
Vitamin D	0IU	685IU	86%
Selenium	9.7µg	32.4µg	41%
Vitamin B3	0.208mg	4.72mg	28%
Sodium	36mg	672mg	28%
Copper	0.017mg	0.23mg	24%
Vitamin B6	0.063mg	0.278mg	17%
Protein	10.19g	18.28g	16%
Vitamin B2	0.278mg	0.101mg	14%
Choline	15.1mg	89mg	13%
Vitamin B5	0.331mg	0.87mg	11%
Iron	0.07mg	0.85mg	10%
Calcium	110mg	11mg	10%
Vitamin E	0.01mg	1.35mg	9%
Polyunsaturated fat	0.012g	0.995g	7%
Cholesterol	5mg	23mg	6%
Fats	0.39g	4.32g	6%
Monounsaturated fat	0.053g	2.023g	5%
Saturated fat	0.117g	0.929g	4%
Phosphorus	135mg	164mg	4%
Calories	59kcal	117kcal	3%
Vitamin A	1µg	26µg	3%
Zinc	0.52mg	0.31mg	2%
Magnesium	11mg	18mg	2%
Folate	7µg	2µg	1%
Potassium	141mg	175mg	1%
Carbs	3.6g	0g	1%
Net carbs	3.6g	0g	N/A
Sugar	3.24g	0g	N/A
Manganese	0.009mg	0.017mg	0%
Vitamin B1	0.023mg	0.023mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.006g		N/A
Tryptophan		0.205mg	0%
Threonine		0.801mg	0%
Isoleucine		0.842mg	0%
Leucine		1.486mg	0%
Lysine		1.679mg	0%
Methionine		0.541mg	0%
Phenylalanine		0.714mg	0%
Valine		0.942mg	0%
Histidine		0.538mg	0%
Omega-3 - EPA	0g	0.183g	N/A
Omega-3 - DHA	0g	0.267g	N/A
Omega-3 - ALA	0.001g		N/A
Omega-3 - DPA	0g	0.073g	N/A
Omega-6 - Linoleic acid	0.01g		N/A