Salmon vs. Bacon
Nutrition comparison of Salmon and Cooked Bacon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
bacon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and bacon:
- Both bacon and salmon are high in calories.
- Salmon has 53% less cholesterol than bacon.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate 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 Bacon (Pork, bacon, rendered fat, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bacon and salmon are high in calories. Bacon has 607% more calories than salmon - bacon has 898 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to bacon for carbs. Salmon has a macronutrient ratio of 67:0:33 and for bacon, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Bacon | |
|---|---|---|
| Protein | 67% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Salmon is an excellent source of protein and it has 291 times more protein than bacon - bacon has 0.07g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Bacon is high in saturated fat and salmon has 97% less saturated fat than bacon - bacon has 32g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and bacon are low in trans fat - salmon has 0.03g of trans fat per 100 grams and bacon does not contain significant amounts.
cholesterol
Salmon has 53% less cholesterol than bacon - bacon has 97mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has 218% more Vitamin A than bacon - bacon has 11ug 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 bacon - salmon has 435iu of Vitamin D per 100 grams and bacon does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than bacon - salmon has 0.4mg of Vitamin E per 100 grams and bacon does not contain significant amounts.
Vitamin K
Salmon and bacon contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and bacon does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Salmon | Bacon | |
|---|---|---|
| Thiamin | 0.08 MG | 0.004 MG |
| Riboflavin | 0.105 MG | 0.015 MG |
| Niacin | 7.995 MG | 0.725 MG |
| Pantothenic acid | 1.03 MG | 0.007 MG |
| Vitamin B6 | 0.611 MG | 0.005 MG |
| Folate | 4 UG | ~ |
| Vitamin B12 | 4.15 UG | 0.09 UG |
Minerals
calcium
Bacon and salmon contain similar amounts of calcium - bacon has 1mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Bacon and salmon contain similar amounts of iron - bacon has 0.13mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 23 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bacon has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than bacon per 100 grams.
| Salmon | Bacon | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.476 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.476 G |
omega 6s
Comparing omega-6 fatty acids, bacon has more linoleic acid than salmon per 100 grams.
| Salmon | Bacon | |
|---|---|---|
| other omega 6 | 0.018 G | 0.442 G |
| linoleic acid | 0.081 G | 9.426 G |
| Total | 0.099 G | 9.868 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.
Salmon g
()
|
Daily Values (%) |
Cooked Bacon 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 bacon or salmon contain more calories in 100 grams?Both bacon and salmon are high in calories. Bacon has 610% more calories than salmon - bacon has 898 calories in 100g and salmon has 127 calories.
Is bacon or salmon better for protein?
Salmon is a fantastic source of protein and it has 291 times more protein than bacon - bacon has 0.07g of protein per 100 grams and salmon has 20.5g of protein.
Does bacon or salmon contain more potassium?
Salmon is a rich source of potassium and it has 23 times more potassium than bacon - bacon has 15mg of potassium in 100 grams and salmon has 366mg of potassium.