Salmon vs. Coconut
Nutrition comparison of Salmon and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and coconut:
- Both coconut and salmon are high in calories and potassium.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and salmon are high in calories. Coconut has 179% more calories than salmon - coconut has 354 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to coconut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Coconut | |
|---|---|---|
| Protein | 67% | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 33% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than salmon - coconut has 9g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than coconut - coconut 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 516% more protein than coconut - coconut has 3.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Coconut is high in saturated fat and salmon has 97% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and coconut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than salmon - coconut has 3.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than coconut - salmon has 35ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than coconut - salmon has 435iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and salmon contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Coconut and salmon contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both salmon and coconut contain significant amounts of thiamin.
| Salmon | Coconut | |
|---|---|---|
| Thiamin | 0.08 MG | 0.066 MG |
| Riboflavin | 0.105 MG | 0.02 MG |
| Niacin | 7.995 MG | 0.54 MG |
| Pantothenic acid | 1.03 MG | 0.3 MG |
| Vitamin B6 | 0.611 MG | 0.054 MG |
| Folate | 4 UG | 26 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Coconut and salmon contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Coconut is a great source of iron and it has 539% more iron than salmon - coconut has 2.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both coconut and salmon are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than salmon per 100 grams.
| Salmon | Coconut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.366 G |
| Total | 0.085 G | 0.366 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 (%) |
Coconut 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 coconut or salmon contain more calories in 100 grams?Both coconut and salmon are high in calories. Coconut has 180% more calories than salmon - coconut has 354 calories in 100g and salmon has 127 calories.
Is coconut or salmon better for protein?
Salmon is a fantastic source of protein and it has 520% more protein than coconut - coconut has 3.3g of protein per 100 grams and salmon has 20.5g of protein.
Does coconut or salmon contain more potassium?
Both coconut and salmon are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium in 100 grams and salmon has 366mg of potassium.