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.
Detailed nutritional comparison of salmon and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Orange src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Salmon or Orange .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Orange (Oranges, raw, Florida) .

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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.

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