Salmon vs. Kale
Nutrition comparison of Salmon and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and kale:
- Both kale and salmon are high in potassium.
- Kale has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and kale has 72% less calories than salmon - kale has 35 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and similar to kale for fat. Salmon has a macronutrient ratio of 67:0:33 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Kale | |
|---|---|---|
| Protein | 67% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 33% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and salmon are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than salmon - kale has 4.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Kale and salmon contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 602% more protein than kale - kale has 2.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both kale and salmon are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and kale are low in trans fat - salmon has 0.03g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than salmon - kale has 93.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 589% more Vitamin A than salmon - kale has 241ug 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 kale - salmon has 435iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and salmon contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 973 times more Vitamin K than salmon - kale has 389.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and kale contain significant amounts of thiamin.
| Salmon | Kale | |
|---|---|---|
| Thiamin | 0.08 MG | 0.113 MG |
| Riboflavin | 0.105 MG | 0.347 MG |
| Niacin | 7.995 MG | 1.18 MG |
| Pantothenic acid | 1.03 MG | 0.37 MG |
| Vitamin B6 | 0.611 MG | 0.147 MG |
| Folate | 4 UG | 62 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 35 times more calcium than salmon - kale has 254mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Kale has 321% more iron than salmon - kale has 1.6mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both kale and salmon are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than kale per 100 grams.
| Salmon | Kale | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.378 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than salmon per 100 grams.
| Salmon | Kale | |
|---|---|---|
| other omega 6 | 0.014 G | 0.003 G |
| linoleic acid | 0.081 G | 0.291 G |
| Total | 0.095 G | 0.294 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 (%) |
Kale 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 kale or salmon contain more calories in 100 grams?Salmon is high in calories and kale has 70% less calories than salmon - kale has 35 calories in 100g and salmon has 127 calories.
Is kale or salmon better for protein?
Salmon is a fantastic source of protein and it has 600% more protein than kale - kale has 2.9g of protein per 100 grams and salmon has 20.5g of protein.
Does kale or salmon have more carbohydrates?
By weight, both kale and salmon are low in carbohydrates - kale has 4.4g of carbs for 100g and salmon has no carbs..
Does kale or salmon contain more calcium?
Kale is a rich source of calcium and it has 35 times more calcium than salmon - kale has 254mg of calcium in 100 grams and salmon has 7mg of calcium.
Does kale or salmon contain more potassium?
Both kale and salmon are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and salmon has 366mg of potassium.