Big Mac vs. Salmon
Nutrition comparison of Big Mac and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and salmon:
- Both big mac and salmon are high in calories and protein.
- Big mac has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Big mac has signficantly more dietary fiber than salmon.
- Big mac has signficantly more iron than salmon.
- Big mac is an excellent source of calcium.
- Salmon has 3.7 times less saturated fat than big mac.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both big mac and salmon are high in calories. Big mac has 102% more calories than salmon - big mac has 257 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, big mac is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Big mac has a macronutrient ratio of 18:31:51 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Salmon | |
|---|---|---|
| Protein | 18% | 67% |
| Carbohydrates | 31% | ~ |
| Fat | 51% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than big mac - big mac has 20.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Big mac has signficantly more dietary fiber than salmon - big mac has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than big mac - big mac has 4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both big mac and salmon are high in protein. Salmon has 73% more protein than big mac - big mac has 11.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 3.7 times less saturated fat than big mac - big mac has 3.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and big mac are low in trans fat - salmon has 0.03g of trans fat per 100 grams and big mac does not contain significant amounts.
cholesterol
Big mac and salmon contain similar amounts of cholesterol - big mac has 36mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Big mac and salmon contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than big mac - salmon has 35ug of Vitamin A per 100 grams and big mac does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than big mac - salmon has 435iu of Vitamin D per 100 grams and big mac does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than big mac - salmon has 0.4mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Salmon and big mac contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both big mac and salmon contain significant amounts of riboflavin.
| Big Mac | Salmon | |
|---|---|---|
| Thiamin | 0.176 MG | 0.08 MG |
| Riboflavin | 0.209 MG | 0.105 MG |
| Niacin | 3.384 MG | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | 46 UG | 4 UG |
| Vitamin B12 | 0.88 UG | 4.15 UG |
Minerals
calcium
Big mac is an excellent source of calcium and it has 15 times more calcium than salmon - big mac has 116mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Big mac has signficantly more iron than salmon - big mac has 2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 102% more potassium than big mac - big mac has 181mg of potassium per 100 grams and salmon has 366mg of potassium.
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.
Big Mac g
()
|
Daily Values (%) |
Salmon 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 big mac or salmon contain more calories in 100 grams?Both big mac and salmon are high in calories. Big mac has 100% more calories than salmon - big mac has 257 calories in 100g and salmon has 127 calories.
Is big mac or salmon better for protein?
Both big mac and salmon are high in protein. Salmon has 70% more protein than big mac - big mac has 11.8g of protein per 100 grams and salmon has 20.5g of protein.
Does big mac or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than big mac - big mac has 20.1g of carbs for 100g and salmon has no carbs..
Does big mac or salmon contain more calcium?
Big mac is a rich source of calcium and it has 15 times more calcium than salmon - big mac has 116mg of calcium in 100 grams and salmon has 7mg of calcium.
Does big mac or salmon contain more potassium?
Salmon is a rich source of potassium and it has 100% more potassium than big mac - big mac has 181mg of potassium in 100 grams and salmon has 366mg of potassium.