Salmon vs. Orange
Nutrition comparison of Salmon and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and orange:
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and orange has 64% less calories than salmon - orange has 46 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 orange per calorie. Salmon has a macronutrient ratio of 67:0:33 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Orange | |
|---|---|---|
| Protein | 67% | 6% |
| Carbohydrates | ~ | 91% |
| Fat | 33% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than salmon - orange has 2.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than orange - orange has 9.1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 28 times more protein than orange - orange has 0.7g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both orange and salmon are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and orange are low in trans fat - salmon has 0.03g of trans fat per 100 grams and orange does not contain significant amounts.
cholesterol
Orange has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than salmon - orange has 45mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 218% more Vitamin A than orange - orange has 11ug 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 orange - salmon has 435iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and salmon contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and orange contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange contains more folate. Both salmon and orange contain significant amounts of thiamin.
| Salmon | Orange | |
|---|---|---|
| Thiamin | 0.08 MG | 0.1 MG |
| Riboflavin | 0.105 MG | 0.04 MG |
| Niacin | 7.995 MG | 0.4 MG |
| Pantothenic acid | 1.03 MG | 0.25 MG |
| Vitamin B6 | 0.611 MG | 0.051 MG |
| Folate | 4 UG | 17 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Orange is a great source of calcium and it has 514% more calcium than salmon - orange has 43mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Orange and salmon contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 117% more potassium than orange - orange has 169mg 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 orange per 100 grams.
| Salmon | Orange | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.011 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than orange per 100 grams.
| Salmon | Orange | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.031 G |
| Total | 0.085 G | 0.031 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 (%) |
Orange 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 orange or salmon contain more calories in 100 grams?Salmon is high in calories and orange has 60% less calories than salmon - orange has 46 calories in 100g and salmon has 127 calories.
Is orange or salmon better for protein?
Salmon is a fantastic source of protein and it has 28 times more protein than orange - orange has 0.7g of protein per 100 grams and salmon has 20.5g of protein.
Does orange or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and salmon has no carbs..
Does orange or salmon contain more potassium?
Salmon is a rich source of potassium and it has 120% more potassium than orange - orange has 169mg of potassium in 100 grams and salmon has 366mg of potassium.