Salmon vs. Almond Butter

Nutrition comparison of Salmon and Almond Butter


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

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

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

  • Both almond butter and salmon are high in calories, potassium and protein.
  • Almond butter has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Almond butter is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon and almond butter 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 Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Almond Butter src

Calories and Carbs

calories

Both almond butter and salmon are high in calories. Almond butter has 383% more calories than salmon - almond butter has 614 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to almond butter per calorie. Salmon has a macronutrient ratio of 67:0:33 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Almond Butter
Protein 67% 13%
Carbohydrates ~ 11%
Fat 33% 76%
Alcohol ~ ~

carbohydrates

Salmon has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Almond butter is an excellent source of dietary fiber and it has more dietary fiber than salmon - almond butter has 10.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both almond butter and salmon are high in protein. Almond butter is very similar to salmon for protein - almond butter has 21g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and salmon has 88% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

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

cholesterol

Almond butter has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and almond butter does not contain significant amounts.

Vitamins

Vitamin A

Salmon has more Vitamin A than almond butter - salmon has 35ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than almond butter - salmon has 435iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 59 times more Vitamin E than salmon - almond butter has 24.2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Salmon and almond butter contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

Almond butter has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and almond butter contain significant amounts of thiamin.

Salmon Almond Butter
Thiamin 0.08 MG 0.041 MG
Riboflavin 0.105 MG 0.939 MG
Niacin 7.995 MG 3.155 MG
Pantothenic acid 1.03 MG 0.318 MG
Vitamin B6 0.611 MG 0.103 MG
Folate 4 UG 53 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Almond butter is an excellent source of calcium and it has 48 times more calcium than salmon - almond butter has 347mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Almond butter is an excellent source of iron and it has 818% more iron than salmon - almond butter has 3.5mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both almond butter and salmon are high in potassium. Almond butter has 104% more potassium than salmon - almond butter has 748mg 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 almond butter per 100 grams.

Salmon Almond Butter
alpha linoleic acid 0.047 G 0.007 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.007 G

omega 6s

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

Salmon Almond Butter
other omega 6 0.006 G 0.011 G
linoleic acid 0.081 G 13.605 G
Total 0.087 G 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .

Salmon g

()
Daily Values (%)

Almond Butter g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does almond butter or salmon contain more calories in 100 grams?
Both almond butter and salmon are high in calories. Almond butter has 380% more calories than salmon - almond butter has 614 calories in 100g and salmon has 127 calories.

Is almond butter or salmon better for protein?
Both almond butter and salmon are high in protein. Almond butter is very similar to salmon for protein - almond butter has 21g of protein per 100 grams and salmon has 20.5g of protein.

Does almond butter or salmon contain more calcium?
Almond butter is a rich source of calcium and it has 48 times more calcium than salmon - almond butter has 347mg of calcium in 100 grams and salmon has 7mg of calcium.

Does almond butter or salmon contain more iron?
Almond butter is an abundant source of iron and it has 820% more iron than salmon - almond butter has 3.5mg of iron in 100 grams and salmon has 0.38mg of iron.

Does almond butter or salmon contain more potassium?
Both almond butter and salmon are high in potassium. Almond butter has 100% more potassium than salmon - almond butter has 748mg of potassium in 100 grams and salmon has 366mg of potassium.