Salmon vs. Kiwi

Nutrition comparison of Salmon and Kiwi


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus kiwi (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and kiwi:

  • Both kiwi and salmon are high in potassium.
  • For omega-3 fatty acids, salmon has more dha, epa and dpa than kiwi.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C.
  • Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
  • Salmon is an excellent source of Vitamin D and protein.
Detailed nutritional comparison of salmon and kiwi is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Kiwi src

Calories and Carbs

calories

Salmon is high in calories and kiwi has 52% less calories than salmon - kiwi has 61 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 kiwi per calorie. Salmon has a macronutrient ratio of 67:0:33 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Kiwi
Protein 67% 7%
Carbohydrates ~ 87%
Fat 33% 7%
Alcohol ~ ~

carbohydrates

Salmon has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Kiwi is a great source of dietary fiber and it has more dietary fiber than salmon - kiwi has 3g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has less sugar than kiwi - kiwi has 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 16 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Both kiwi and salmon are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and kiwi are low in trans fat - salmon has 0.03g of trans fat per 100 grams and kiwi does not contain significant amounts.

cholesterol

Kiwi has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and kiwi does not contain significant amounts.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has more Vitamin C than salmon - kiwi has 92.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has 775% more Vitamin A than kiwi - kiwi has 4ug 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 kiwi - salmon has 435iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.

Vitamin E

Kiwi and salmon contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Kiwi has 99 times more Vitamin K than salmon - kiwi has 40.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.

Salmon Kiwi
Thiamin 0.08 MG 0.027 MG
Riboflavin 0.105 MG 0.025 MG
Niacin 7.995 MG 0.341 MG
Pantothenic acid 1.03 MG 0.183 MG
Vitamin B6 0.611 MG 0.063 MG
Folate 4 UG 25 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Kiwi has 386% more calcium than salmon - kiwi has 34mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Kiwi and salmon contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both kiwi and salmon are high in potassium. Salmon has 17% more potassium than kiwi - kiwi has 312mg 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 DHA, EPA and DPA than kiwi per 100 grams. Both salmon and kiwi contain significant amounts of alpha linoleic acid (ALA).

Salmon Kiwi
alpha linoleic acid 0.047 G 0.042 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.042 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than salmon per 100 grams.

Salmon Kiwi
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.246 G
Total 0.085 G 0.246 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 Kiwi (Kiwifruit, green, raw) .

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FAQ

Does kiwi or salmon contain more calories in 100 grams?
Salmon is high in calories and kiwi has 50% less calories than salmon - kiwi has 61 calories in 100g and salmon has 127 calories.

Is kiwi or salmon better for protein?
Salmon is a fantastic source of protein and it has 16 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and salmon has 20.5g of protein.

Does kiwi or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and salmon has no carbs..

Does kiwi or salmon contain more potassium?
Both kiwi and salmon are high in potassium. Salmon has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and salmon has 366mg of potassium.