Salmon vs. Russet Potato
Nutrition comparison of Salmon and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and russet potato:
- Both russet potato and salmon are high in potassium.
- Salmon has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and russet potato has 38% less calories than salmon - russet potato has 79 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 russet potato per calorie. Salmon has a macronutrient ratio of 67:0:33 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Russet Potato | |
|---|---|---|
| Protein | 67% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 33% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than salmon - russet potato has 1.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Russet potato and salmon contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 858% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both russet potato and salmon are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and russet potato are low in trans fat - salmon has 0.03g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than salmon - russet potato has 5.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than russet potato - salmon has 35ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than russet potato - salmon has 435iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and salmon contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Russet potato and salmon contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate. Both salmon and russet potato contain significant amounts of thiamin and Vitamin B6.
| Salmon | Russet Potato | |
|---|---|---|
| Thiamin | 0.08 MG | 0.082 MG |
| Riboflavin | 0.105 MG | 0.033 MG |
| Niacin | 7.995 MG | 1.035 MG |
| Pantothenic acid | 1.03 MG | 0.301 MG |
| Vitamin B6 | 0.611 MG | 0.345 MG |
| Folate | 4 UG | 14 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Russet potato and salmon contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Russet potato has 126% more iron than salmon - russet potato has 0.86mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both russet potato and salmon are high in potassium. Russet potato has 14% more potassium than salmon - russet potato has 417mg 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 russet potato per 100 grams.
| Salmon | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.01 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than russet potato per 100 grams.
| Salmon | Russet Potato | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.032 G |
| Total | 0.085 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Salmon g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or salmon contain more calories in 100 grams?Salmon is high in calories and russet potato has 40% less calories than salmon - russet potato has 79 calories in 100g and salmon has 127 calories.
Is russet potato or salmon better for protein?
Salmon is a fantastic source of protein and it has 860% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and salmon has 20.5g of protein.
Does russet potato or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and salmon has no carbs..
Does russet potato or salmon contain more potassium?
Both russet potato and salmon are high in potassium. Russet potato has 10% more potassium than salmon - russet potato has 417mg of potassium in 100 grams and salmon has 366mg of potassium.