Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and chicken quarter:
Both salmon and chicken quarter are high in calories. Chicken quarter has 69% more calories than salmon - salmon has 127 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to chicken quarter for carbs. Salmon has a macronutrient ratio of 67:0:33 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Chicken Quarter | |
|---|---|---|
| Protein | 67% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 69% |
| Alcohol | ~ | ~ |
Both chicken quarter and salmon are low in carbohydrates - chicken quarter has 0.17g of total carbs per 100 grams and salmon does not contain significant amounts.
Both salmon and chicken quarter are high in protein. Salmon has 25% more protein than chicken quarter - salmon has 20.5g of protein per 100 grams and chicken quarter has 16.4g of protein.
Salmon has signficantly less saturated fat than chicken quarter - salmon has 0.81g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both salmon and chicken quarter are low in trans fat - salmon has 0.03g of trans fat per 100 grams and chicken quarter has 0.06g of trans fat.
Salmon has 51% less cholesterol than chicken quarter - salmon has 46mg of cholesterol per 100 grams and chicken quarter has 93mg of cholesterol.
Chicken quarter and salmon contain similar amounts of Vitamin C - chicken quarter has 0.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Salmon and chicken quarter contain similar amounts of Vitamin A - salmon has 35ug of Vitamin A per 100 grams and chicken quarter has 28ug of Vitamin A.
Salmon is an excellent source of Vitamin D and it has 216 times more Vitamin D than chicken quarter - salmon has 435iu of Vitamin D per 100 grams and chicken quarter has 2iu of Vitamin D.
Salmon and chicken quarter contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Salmon and chicken quarter contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Salmon has more Vitamin B12. Both salmon and chicken quarter contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Salmon | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.08 MG | 0.073 MG |
| Riboflavin | 0.105 MG | 0.141 MG |
| Niacin | 7.995 MG | 4.733 MG |
| Pantothenic acid | 1.03 MG | 0.994 MG |
| Vitamin B6 | 0.611 MG | 0.318 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 4.15 UG | 0.56 UG |
Salmon and chicken quarter contain similar amounts of calcium - salmon has 7mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Salmon and chicken quarter contain similar amounts of iron - salmon has 0.38mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both salmon and chicken quarter are high in potassium. Salmon has 80% more potassium than chicken quarter - salmon has 366mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, chicken quarter has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than chicken quarter per 100 grams.
| Salmon | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.155 G |
| DHA | 0.333 G | 0.01 G |
| EPA | 0.182 G | 0.004 G |
| DPA | 0.047 G | 0.012 G |
| Total | 0.609 G | 0.181 G |
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than salmon per 100 grams.
| Salmon | Chicken Quarter | |
|---|---|---|
| other omega 6 | 0.018 G | 0.016 G |
| linoleic acid | 0.081 G | 2.987 G |
| Total | 0.099 G | 3.003 G |
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 Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Salmon g
()
|
Daily Values (%) |
Chicken Quarter 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 | |||