Milk vs. Salmon

Nutrition comparison of Milk and Salmon


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

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

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

  • Milk has 4.7 times less cholesterol than salmon.
  • Milk is an excellent source of calcium.
  • Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Salmon is an excellent source of Vitamin D, potassium and protein.
Detailed nutritional comparison of milk and salmon 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Salmon src

Here's an infographic summarizing the nutritional differences between milk and salmon. marks particularly rich nutrients.


Calories and Carbs

calories

Salmon is high in calories and milk has 61% less calories than salmon - milk has 50 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, milk is much lighter in protein, much heavier in carbs and similar to salmon for fat. Milk has a macronutrient ratio of 27:38:35 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Salmon
Protein 27% 67%
Carbohydrates 38% ~
Fat 35% 33%
Alcohol ~ ~

carbohydrates

Both milk and salmon are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has less sugar than milk - milk has 5.1g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 521% more protein than milk - milk has 3.3g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Milk and salmon contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both milk and salmon are low in trans fat - milk has 0.09g of trans fat per 100 grams and salmon has 0.03g of trans fat.

cholesterol

Milk has 4.7 times less cholesterol than salmon - milk has 8mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin C

Milk and salmon contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Milk has 57% more Vitamin A than salmon - milk has 55ug 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 788% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Milk and salmon contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Milk and salmon contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both milk and salmon contain significant amounts of thiamin, riboflavin and folate.

Milk Salmon
Thiamin 0.039 MG 0.08 MG
Riboflavin 0.185 MG 0.105 MG
Niacin 0.092 MG 7.995 MG
Pantothenic acid 0.356 MG 1.03 MG
Vitamin B6 0.038 MG 0.611 MG
Folate 5 UG 4 UG
Vitamin B12 0.53 UG 4.15 UG

Minerals

calcium

Milk is an excellent source of calcium and it has 16 times more calcium than salmon - milk has 120mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Milk and salmon contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 161% more potassium than milk - milk has 140mg 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 milk per 100 grams.

Milk Salmon
alpha linoleic acid 0.008 G 0.047 G
DHA ~ 0.333 G
EPA ~ 0.182 G
DPA ~ 0.047 G
Total 0.008 G 0.609 G

omega 6s

Comparing omega-6 fatty acids, both milk and salmon contain significant amounts of linoleic acid.

Milk Salmon
other omega 6 ~ 0.004 G
linoleic acid 0.062 G 0.081 G
Total 0.062 G 0.085 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Salmon (Fish, salmon, pink, raw) .

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G Water G
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FAQ

Does milk or salmon contain more calories in 100 grams?
Salmon is high in calories and milk has 60% less calories than salmon - milk has 50 calories in 100g and salmon has 127 calories.

Is milk or salmon better for protein?
Salmon is a fantastic source of protein and it has 520% more protein than milk - milk has 3.3g of protein per 100 grams and salmon has 20.5g of protein.

Does milk or salmon have more carbohydrates?
By weight, both milk and salmon are low in carbohydrates - milk has 4.8g of carbs for 100g and salmon has no carbs..

Does milk or salmon contain more calcium?
Milk is a rich source of calcium and it has 16 times more calcium than salmon - milk has 120mg of calcium in 100 grams and salmon has 7mg of calcium.

Does milk or salmon contain more potassium?
Salmon is a rich source of potassium and it has 160% more potassium than milk - milk has 140mg of potassium in 100 grams and salmon has 366mg of potassium.