Salmon vs. Grapes
Nutrition comparison of Salmon and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and grapes:
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon has signficantly less sugar than grape.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and grape has 46% less calories than salmon - grape has 69 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 grapes per calorie. Salmon has a macronutrient ratio of 67:0:33 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Grapes | |
|---|---|---|
| Protein | 67% | 4% |
| Carbohydrates | ~ | 95% |
| Fat | 33% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than grape - grape has 18.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Grape has more dietary fiber than salmon - grape has 0.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 27 times more protein than grape - grape has 0.72g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both grapes and salmon are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and grapes are low in trans fat - salmon has 0.03g of trans fat per 100 grams and grape does not contain significant amounts.
cholesterol
Grape has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than salmon - grape has 3.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than grape - grape has 3ug 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 grape - salmon has 435iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Grapes and salmon contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Grapes and salmon contain similar amounts of Vitamin K - grape has 14.6ug 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. Both salmon and grapes contain significant amounts of thiamin, riboflavin and folate.
| Salmon | Grapes | |
|---|---|---|
| Thiamin | 0.08 MG | 0.069 MG |
| Riboflavin | 0.105 MG | 0.07 MG |
| Niacin | 7.995 MG | 0.188 MG |
| Pantothenic acid | 1.03 MG | 0.05 MG |
| Vitamin B6 | 0.611 MG | 0.086 MG |
| Folate | 4 UG | 2 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Grapes and salmon contain similar amounts of calcium - grape has 10mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Grapes and salmon contain similar amounts of iron - grape has 0.36mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 92% more potassium than grape - grape has 191mg 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 grape per 100 grams.
| Salmon | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.011 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than grape per 100 grams.
| Salmon | Grapes | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.037 G |
| Total | 0.085 G | 0.037 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 (%) |
Grapes 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 grapes or salmon contain more calories in 100 grams?Salmon is high in calories and grape has 50% less calories than salmon - grape has 69 calories in 100g and salmon has 127 calories.
Is grapes or salmon better for protein?
Salmon is a fantastic source of protein and it has 27 times more protein than grape - grape has 0.72g of protein per 100 grams and salmon has 20.5g of protein.
Does grapes or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than grape - grape has 18.1g of carbs for 100g and salmon has no carbs..
Does grapes or salmon contain more potassium?
Salmon is a rich source of potassium and it has 90% more potassium than grape - grape has 191mg of potassium in 100 grams and salmon has 366mg of potassium.