Salmon vs. Almonds
Nutrition comparison of Salmon and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and almonds:
- Both almonds and salmon are high in calories, potassium and protein.
- Almond has more thiamin, riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Salmon has 3.6 times less saturated fat than almond.
- Salmon has signficantly less carbohydrates than almond.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and salmon are high in calories. Almond has 356% more calories than salmon - almond has 579 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to almonds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Almonds | |
|---|---|---|
| Protein | 67% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 33% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than salmon - almond has 12.5g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than almond - almond has 4.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both almonds and salmon are high in protein. Almond is very similar to salmon for protein - almond has 21.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 3.6 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both almonds and salmon are low in trans fat - almond has 0.02g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Almond has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than almond - salmon has 35ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than almond - salmon has 435iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 63 times more Vitamin E than salmon - almond has 25.6mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and almonds contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Salmon | Almonds | |
|---|---|---|
| Thiamin | 0.08 MG | 0.205 MG |
| Riboflavin | 0.105 MG | 1.138 MG |
| Niacin | 7.995 MG | 3.618 MG |
| Pantothenic acid | 1.03 MG | 0.471 MG |
| Vitamin B6 | 0.611 MG | 0.137 MG |
| Folate | 4 UG | 44 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 37 times more calcium than salmon - almond has 269mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Almond is an excellent source of iron and it has 876% more iron than salmon - almond has 3.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both almonds and salmon are high in potassium. Almond has 100% more potassium than salmon - almond has 733mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than almond per 100 grams.
| Salmon | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.003 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than salmon per 100 grams.
| Salmon | Almonds | |
|---|---|---|
| other omega 6 | 0.018 G | 0.002 G |
| linoleic acid | 0.081 G | 12.324 G |
| Total | 0.099 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or salmon contain more calories in 100 grams?Both almonds and salmon are high in calories. Almond has 360% more calories than salmon - almond has 579 calories in 100g and salmon has 127 calories.
Is almonds or salmon better for protein?
Both almonds and salmon are high in protein. Almond is very similar to salmon for protein - almond has 21.2g of protein per 100 grams and salmon has 20.5g of protein.
Does almonds or salmon contain more calcium?
Almond is a rich source of calcium and it has 37 times more calcium than salmon - almond has 269mg of calcium in 100 grams and salmon has 7mg of calcium.
Does almonds or salmon contain more iron?
Almond is an abundant source of iron and it has 880% more iron than salmon - almond has 3.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does almonds or salmon contain more potassium?
Both almonds and salmon are high in potassium. Almond has 100% more potassium than salmon - almond has 733mg of potassium in 100 grams and salmon has 366mg of potassium.