Salmon vs. Beets
Nutrition comparison of Salmon and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and beets:
- Both beets and salmon are high in potassium.
- Beet is a great source of dietary fiber.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and beet has 66% less calories than salmon - beet has 43 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 beets per calorie. Salmon has a macronutrient ratio of 67:0:33 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Beets | |
|---|---|---|
| Protein | 67% | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 33% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than salmon - beet has 2.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than beet - beet has 6.8g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 11 times more protein than beet - beet has 1.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both beets and salmon are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and beets are low in trans fat - salmon has 0.03g of trans fat per 100 grams and beet does not contain significant amounts.
cholesterol
Beet has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than salmon - beet has 4.9mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 16 times more Vitamin A than beet - beet 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 beet - salmon has 435iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Vitamin E
Beets and salmon contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Beets and salmon contain similar amounts of Vitamin K - beet has 0.2ug 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, beet contains more folate.
| Salmon | Beets | |
|---|---|---|
| Thiamin | 0.08 MG | 0.031 MG |
| Riboflavin | 0.105 MG | 0.04 MG |
| Niacin | 7.995 MG | 0.334 MG |
| Pantothenic acid | 1.03 MG | 0.155 MG |
| Vitamin B6 | 0.611 MG | 0.067 MG |
| Folate | 4 UG | 109 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Beet has 129% more calcium than salmon - beet has 16mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Beet has 111% more iron than salmon - beet has 0.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both beets and salmon are high in potassium. Salmon has 13% more potassium than beet - beet has 325mg 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 beet per 100 grams.
| Salmon | Beets | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.005 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and beets contain significant amounts of linoleic acid.
| Salmon | Beets | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.055 G |
| Total | 0.085 G | 0.055 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 (%) |
Beets 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 beets or salmon contain more calories in 100 grams?Salmon is high in calories and beet has 70% less calories than salmon - beet has 43 calories in 100g and salmon has 127 calories.
Is beets or salmon better for protein?
Salmon is a fantastic source of protein and it has 11 times more protein than beet - beet has 1.6g of protein per 100 grams and salmon has 20.5g of protein.
Does beets or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and salmon has no carbs..
Does beets or salmon contain more potassium?
Both beets and salmon are high in potassium. Salmon has 10% more potassium than beet - beet has 325mg of potassium in 100 grams and salmon has 366mg of potassium.