Salmon vs. Carrots
Nutrition comparison of Salmon and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and carrots:
- Both carrots and salmon are high in potassium.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, carrot contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and carrot has 68% less calories than salmon - carrot has 41 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 carrots per calorie. Salmon has a macronutrient ratio of 67:0:33 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Carrots | |
|---|---|---|
| Protein | 67% | 9% |
| Carbohydrates | ~ | 87% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than carrot - carrot has 9.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Carrot is a great source of dietary fiber and it has more dietary fiber than salmon - carrot has 2.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 21 times more protein than carrot - carrot has 0.93g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both carrots and salmon are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and carrots are low in trans fat - salmon has 0.03g of trans fat per 100 grams and carrot does not contain significant amounts.
cholesterol
Carrot has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Carrot has more Vitamin C than salmon - carrot has 5.9mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 22 times more Vitamin A than salmon - carrot has 835ug 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 carrot - salmon has 435iu of Vitamin D per 100 grams and carrot does not contain significant amounts.
Vitamin E
Carrots and salmon contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Carrots and salmon contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, carrot contains more folate. Both salmon and carrots contain significant amounts of thiamin and riboflavin.
| Salmon | Carrots | |
|---|---|---|
| Thiamin | 0.08 MG | 0.066 MG |
| Riboflavin | 0.105 MG | 0.058 MG |
| Niacin | 7.995 MG | 0.983 MG |
| Pantothenic acid | 1.03 MG | 0.273 MG |
| Vitamin B6 | 0.611 MG | 0.138 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Carrot has 371% more calcium than salmon - carrot has 33mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Carrots and salmon contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both carrots and salmon are high in potassium. Salmon has 14% more potassium than carrot - carrot has 320mg 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 carrot per 100 grams.
| Salmon | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.002 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and carrots contain significant amounts of linoleic acid.
| Salmon | Carrots | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.1 G |
| Total | 0.085 G | 0.1 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 (%) |
Carrots 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 carrots or salmon contain more calories in 100 grams?Salmon is high in calories and carrot has 70% less calories than salmon - carrot has 41 calories in 100g and salmon has 127 calories.
Is carrots or salmon better for protein?
Salmon is a fantastic source of protein and it has 21 times more protein than carrot - carrot has 0.93g of protein per 100 grams and salmon has 20.5g of protein.
Does carrots or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than carrot - carrot has 9.6g of carbs for 100g and salmon has no carbs..
Does carrots or salmon contain more potassium?
Both carrots and salmon are high in potassium. Salmon has 10% more potassium than carrot - carrot has 320mg of potassium in 100 grams and salmon has 366mg of potassium.