Salmon vs. Raspberries
Nutrition comparison of Salmon and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and raspberries:
- Raspberry is an excellent source of Vitamin C and dietary fiber.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, raspberry 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and raspberry has 59% less calories than salmon - raspberry has 52 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 raspberries per calorie. Salmon has a macronutrient ratio of 67:0:33 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Raspberries | |
|---|---|---|
| Protein | 67% | 8% |
| Carbohydrates | ~ | 82% |
| Fat | 33% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than salmon - raspberry has 6.5g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 16 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both raspberries and salmon are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and raspberries are low in trans fat - salmon has 0.03g of trans fat per 100 grams and raspberry does not contain significant amounts.
cholesterol
Raspberry has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than salmon - raspberry has 26.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 16 times more Vitamin A than raspberry - raspberry has 2ug 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 raspberry - salmon has 435iu of Vitamin D per 100 grams and raspberry does not contain significant amounts.
Vitamin E
Raspberries and salmon contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Raspberries and salmon contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, raspberry contains more folate.
| Salmon | Raspberries | |
|---|---|---|
| Thiamin | 0.08 MG | 0.032 MG |
| Riboflavin | 0.105 MG | 0.038 MG |
| Niacin | 7.995 MG | 0.598 MG |
| Pantothenic acid | 1.03 MG | 0.329 MG |
| Vitamin B6 | 0.611 MG | 0.055 MG |
| Folate | 4 UG | 21 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Raspberry has 257% more calcium than salmon - raspberry has 25mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Raspberries and salmon contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 142% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than raspberry per 100 grams.
| Salmon | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.126 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than salmon per 100 grams.
| Salmon | Raspberries | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.249 G |
| Total | 0.085 G | 0.249 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 Raspberries (Raspberries, raw) .
Salmon g
()
|
Daily Values (%) |
Raspberries 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 raspberries or salmon contain more calories in 100 grams?Salmon is high in calories and raspberry has 60% less calories than salmon - raspberry has 52 calories in 100g and salmon has 127 calories.
Is raspberries or salmon better for protein?
Salmon is a fantastic source of protein and it has 16 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and salmon has 20.5g of protein.
Does raspberries or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and salmon has no carbs..
Does raspberries or salmon contain more potassium?
Salmon is a rich source of potassium and it has 140% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and salmon has 366mg of potassium.