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.
Detailed nutritional comparison of salmon and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Raspberries src

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) .

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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.

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