Salmon vs. Grapefruit
Nutrition comparison of Salmon and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and grapefruit:
- Grapefruit has signficantly more dietary fiber than salmon.
- Grapefruit is an excellent source of Vitamin C.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, grapefruit contains more folate.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and grapefruit has 67% less calories than salmon - grapefruit has 42 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapefruit per calorie. Salmon has a macronutrient ratio of 67:0:33 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Grapefruit | |
|---|---|---|
| Protein | 67% | 7% |
| Carbohydrates | ~ | 91% |
| Fat | 33% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than grapefruit - grapefruit has 10.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Grapefruit has signficantly more dietary fiber than salmon - grapefruit has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than grapefruit - grapefruit has 6.9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 25 times more protein than grapefruit - grapefruit has 0.77g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both grapefruit and salmon are low in saturated fat - grapefruit has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and grapefruit are low in trans fat - salmon has 0.03g of trans fat per 100 grams and grapefruit does not contain significant amounts.
cholesterol
Grapefruit has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than salmon - grapefruit has 31.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Grapefruit has 66% more Vitamin A than salmon - grapefruit has 58ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than grapefruit - salmon has 435iu of Vitamin D per 100 grams and grapefruit does not contain significant amounts.
Vitamin E
Grapefruit and salmon contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and grapefruit contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, grapefruit contains more folate. Both salmon and grapefruit contain significant amounts of thiamin.
| Salmon | Grapefruit | |
|---|---|---|
| Thiamin | 0.08 MG | 0.043 MG |
| Riboflavin | 0.105 MG | 0.031 MG |
| Niacin | 7.995 MG | 0.204 MG |
| Pantothenic acid | 1.03 MG | 0.262 MG |
| Vitamin B6 | 0.611 MG | 0.053 MG |
| Folate | 4 UG | 13 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Grapefruit has 214% more calcium than salmon - grapefruit has 22mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Grapefruit and salmon contain similar amounts of iron - grapefruit has 0.08mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 171% more potassium than grapefruit - grapefruit has 135mg 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 grapefruit per 100 grams.
| Salmon | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.008 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than grapefruit per 100 grams.
| Salmon | Grapefruit | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.029 G |
| Total | 0.085 G | 0.029 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.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Salmon 318g
(
fillet
)
|
Daily Values (%) |
Grapefruit 230g
(
cup sections, with juice
)
|
|||||
|---|---|---|---|---|---|---|---|
| 404KCAL 20% |
|
316% | calories | 5% |
|
97KCAL 5% | |
|
|
5% | carbohydrates | >999% |
|
25G 10% | ||
|
|
5% | dietary fiber | >999% |
|
3.7G 15% | ||
| 5% | sugar | >999% | 16G | ||||
| 14G 22% |
|
>999% | total fat | 5% |
|
0.32G 1% | |
| 2.6G 14% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 4.3G | >999% | monounsaturated fat | 5% | 0.05G | |||
| 2.6G | >999% | polyunsaturated fat | 5% | 0.08G | |||
| 0.11G | >999% | trans fat | 5% | ||||
| 146MG | >999% | cholesterol | 5% | ||||
| 239MG 16% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 111UG 16% |
|
5% | Vitamin A | 20% |
|
133UG 19% | |
|
|
5% | Vitamin C | >999% |
|
72MG 96% | ||
| 1383IU 277% |
|
>999% | Vitamin D | 5% |
|
||
| 22MG 2% |
|
5% | calcium | 132% |
|
51MG 5% | |
| 1.2MG 7% |
|
566% | iron | 5% |
|
0.18MG 1% | |
| 86MG 28% |
|
310% | magnesium | 5% |
|
21MG 7% | |
| 1164MG 51% |
|
274% | potassium | 5% |
|
311MG 14% | |
| 0.25MG 23% |
|
150% | thiamin (Vit B1) | 5% |
|
0.1MG 9% | |
| 0.33MG 30% |
|
371% | riboflavin (Vit B2) | 5% |
|
0.07MG 7% | |
| 25MG 182% |
|
>999% | niacin (Vit B3) | 5% |
|
0.47MG 3% | |
| 1.9MG 150% |
|
>999% | Vitamin B6 | 5% |
|
0.12MG 9% | |
| 3.3MG 66% |
|
450% | pantothenic acid (Vit B5) | 5% |
|
0.6MG 12% | |
| 13UG 3% |
|
5% | folate (Vit B9) | 131% |
|
30UG 8% | |
| 13UG 550% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.3MG 9% |
|
333% | Vitamin E | 5% |
|
0.3MG 2% | |
| 1.3UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 65G 130% |
|
>999% | protein | 5% |
|
1.8G 4% | |
| 301MG 71% |
|
>999% | choline | 5% |
|
18MG 4% | |
| 0.2MG 17% |
|
185% | copper | 5% |
|
0.07MG 6% | |
| 0.03MG 2% |
|
5% | manganese | 66% |
|
0.05MG 3% | |
| 830MG 119% |
|
>999% | phosphorus | 5% |
|
41MG 6% | |
| 100UG 182% |
|
>999% | selenium | 5% |
|
0.23UG 0.4% | |
| 1.2MG 16% |
|
650% | zinc | 5% |
|
0.16MG 2% | |
| 240G | 18% | Water | 5% | 203G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does grapefruit or salmon contain more calories in 100 grams?Salmon is high in calories and grapefruit has 70% less calories than salmon - grapefruit has 42 calories in 100g and salmon has 127 calories.
Is grapefruit or salmon better for protein?
Salmon is a fantastic source of protein and it has 25 times more protein than grapefruit - grapefruit has 0.77g of protein per 100 grams and salmon has 20.5g of protein.
Does grapefruit or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than grapefruit - grapefruit has 10.7g of carbs for 100g and salmon has no carbs..
Does grapefruit or salmon contain more potassium?
Salmon is a rich source of potassium and it has 170% more potassium than grapefruit - grapefruit has 135mg of potassium in 100 grams and salmon has 366mg of potassium.