Greek Yogurt vs. Salmon
Nutrition comparison of Greek Yogurt and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and salmon:
- Both greek yogurt and salmon are high in protein.
- Greek yogurt has 3.6 times less cholesterol than salmon.
- Greek yogurt has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Greek yogurt is an excellent source of calcium.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and greek yogurt has 43% less calories than salmon - greek yogurt has 73 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, greek yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Salmon | |
|---|---|---|
| Protein | 55% | 67% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and salmon are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both greek yogurt and salmon are high in protein. Salmon has 106% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Greek yogurt and salmon contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both greek yogurt and salmon are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Greek yogurt has 3.6 times less cholesterol than salmon - greek yogurt has 10mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than salmon - greek yogurt has 0.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Greek yogurt has 157% more Vitamin A than salmon - greek yogurt has 90ug 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 greek yogurt - salmon has 435iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and salmon contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Greek yogurt and salmon contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both greek yogurt and salmon contain significant amounts of thiamin.
| Greek Yogurt | Salmon | |
|---|---|---|
| Thiamin | 0.044 MG | 0.08 MG |
| Riboflavin | 0.233 MG | 0.105 MG |
| Niacin | 0.197 MG | 7.995 MG |
| Pantothenic acid | 0.47 MG | 1.03 MG |
| Vitamin B6 | 0.055 MG | 0.611 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.52 UG | 4.15 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 15 times more calcium than salmon - greek yogurt has 115mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Greek yogurt and salmon contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 160% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.
| Greek Yogurt | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.007 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and salmon contain significant amounts of linoleic acid.
| Greek Yogurt | Salmon | |
|---|---|---|
| other omega 6 | 0.002 G | 0.004 G |
| linoleic acid | 0.065 G | 0.081 G |
| Total | 0.067 G | 0.085 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.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Salmon (Fish, salmon, pink, raw) .
Greek Yogurt 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 greek yogurt or salmon contain more calories in 100 grams?Salmon is high in calories and greek yogurt has 40% less calories than salmon - greek yogurt has 73 calories in 100g and salmon has 127 calories.
Is greek yogurt or salmon better for protein?
Both greek yogurt and salmon are high in protein. Salmon has 110% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and salmon has 20.5g of protein.
Does greek yogurt or salmon contain more calcium?
Greek yogurt is a rich source of calcium and it has 15 times more calcium than salmon - greek yogurt has 115mg of calcium in 100 grams and salmon has 7mg of calcium.
Does greek yogurt or salmon contain more potassium?
Salmon is a rich source of potassium and it has 160% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and salmon has 366mg of potassium.