Salmon vs. Watermelon
Nutrition comparison of Salmon and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and watermelon:
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and watermelon has 76% less calories than salmon - watermelon has 30 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 watermelon per calorie. Salmon has a macronutrient ratio of 67:0:33 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Watermelon | |
|---|---|---|
| Protein | 67% | 7% |
| Carbohydrates | ~ | 90% |
| Fat | 33% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than watermelon - watermelon has 7.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Watermelon has more dietary fiber than salmon - watermelon has 0.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 32 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both watermelon and salmon are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and watermelon are low in trans fat - salmon has 0.03g of trans fat per 100 grams and watermelon does not contain significant amounts.
cholesterol
Watermelon has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than salmon - watermelon has 8.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Watermelon and salmon contain similar amounts of Vitamin A - watermelon has 28ug 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 watermelon - salmon has 435iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and salmon contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Watermelon and salmon contain similar amounts of Vitamin K - watermelon has 0.1ug 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. Both salmon and watermelon contain significant amounts of folate.
| Salmon | Watermelon | |
|---|---|---|
| Thiamin | 0.08 MG | 0.033 MG |
| Riboflavin | 0.105 MG | 0.021 MG |
| Niacin | 7.995 MG | 0.178 MG |
| Pantothenic acid | 1.03 MG | 0.221 MG |
| Vitamin B6 | 0.611 MG | 0.045 MG |
| Folate | 4 UG | 3 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Watermelon and salmon contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Watermelon and salmon contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 227% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both salmon and watermelon contain significant amounts of linoleic acid.
| Salmon | Watermelon | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.05 G |
| Total | 0.085 G | 0.05 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 Watermelon (Watermelon, raw) .
Salmon g
()
|
Daily Values (%) |
Watermelon 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 watermelon or salmon contain more calories in 100 grams?Salmon is high in calories and watermelon has 80% less calories than salmon - watermelon has 30 calories in 100g and salmon has 127 calories.
Is watermelon or salmon better for protein?
Salmon is a fantastic source of protein and it has 32 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and salmon has 20.5g of protein.
Does watermelon or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than watermelon - watermelon has 7.6g of carbs for 100g and salmon has no carbs..
Does watermelon or salmon contain more potassium?
Salmon is a rich source of potassium and it has 230% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and salmon has 366mg of potassium.