Salmon vs. Kale

Nutrition comparison of Salmon and Kale


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and kale:

  • Both kale and salmon are high in potassium.
  • Kale has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
  • Salmon is an excellent source of Vitamin D and protein.
Detailed nutritional comparison of salmon and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Kale src

Calories and Carbs

calories

Salmon is high in calories and kale has 72% less calories than salmon - kale has 35 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and similar to kale for fat. Salmon has a macronutrient ratio of 67:0:33 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Kale
Protein 67% 27%
Carbohydrates ~ 41%
Fat 33% 32%
Alcohol ~ ~

carbohydrates

Both kale and salmon are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Kale is an excellent source of dietary fiber and it has more dietary fiber than salmon - kale has 4.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Kale and salmon contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 602% more protein than kale - kale has 2.9g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Both kale and salmon are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and kale are low in trans fat - salmon has 0.03g of trans fat per 100 grams and kale does not contain significant amounts.

cholesterol

Kale has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and kale does not contain significant amounts.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has more Vitamin C than salmon - kale has 93.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has 589% more Vitamin A than salmon - kale has 241ug 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 kale - salmon has 435iu of Vitamin D per 100 grams and kale does not contain significant amounts.

Vitamin E

Kale and salmon contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 973 times more Vitamin K than salmon - kale has 389.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Kale has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and kale contain significant amounts of thiamin.

Salmon Kale
Thiamin 0.08 MG 0.113 MG
Riboflavin 0.105 MG 0.347 MG
Niacin 7.995 MG 1.18 MG
Pantothenic acid 1.03 MG 0.37 MG
Vitamin B6 0.611 MG 0.147 MG
Folate 4 UG 62 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Kale is an excellent source of calcium and it has 35 times more calcium than salmon - kale has 254mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Kale has 321% more iron than salmon - kale has 1.6mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both kale and salmon are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than kale per 100 grams.

Salmon Kale
alpha linoleic acid 0.047 G 0.378 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, kale has more linoleic acid than salmon per 100 grams.

Salmon Kale
other omega 6 0.014 G 0.003 G
linoleic acid 0.081 G 0.291 G
Total 0.095 G 0.294 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Salmon or Kale .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Kale (Kale, raw) .

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FAQ

Does kale or salmon contain more calories in 100 grams?
Salmon is high in calories and kale has 70% less calories than salmon - kale has 35 calories in 100g and salmon has 127 calories.

Is kale or salmon better for protein?
Salmon is a fantastic source of protein and it has 600% more protein than kale - kale has 2.9g of protein per 100 grams and salmon has 20.5g of protein.

Does kale or salmon have more carbohydrates?
By weight, both kale and salmon are low in carbohydrates - kale has 4.4g of carbs for 100g and salmon has no carbs..

Does kale or salmon contain more calcium?
Kale is a rich source of calcium and it has 35 times more calcium than salmon - kale has 254mg of calcium in 100 grams and salmon has 7mg of calcium.

Does kale or salmon contain more potassium?
Both kale and salmon are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and salmon has 366mg of potassium.