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


Image of Salmon src
Image of Watermelon src

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) .

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