Salmon vs. Kiwi
Nutrition comparison of Salmon and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and kiwi:
- Both kiwi and salmon are high in potassium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than kiwi.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and kiwi has 52% less calories than salmon - kiwi has 61 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 kiwi per calorie. Salmon has a macronutrient ratio of 67:0:33 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Kiwi | |
|---|---|---|
| Protein | 67% | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 33% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than salmon - kiwi has 3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 16 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both kiwi and salmon are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and kiwi are low in trans fat - salmon has 0.03g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than salmon - kiwi has 92.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 775% more Vitamin A than kiwi - kiwi has 4ug 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 kiwi - salmon has 435iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and salmon contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Kiwi has 99 times more Vitamin K than salmon - kiwi has 40.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kiwi contains more folate.
| Salmon | Kiwi | |
|---|---|---|
| Thiamin | 0.08 MG | 0.027 MG |
| Riboflavin | 0.105 MG | 0.025 MG |
| Niacin | 7.995 MG | 0.341 MG |
| Pantothenic acid | 1.03 MG | 0.183 MG |
| Vitamin B6 | 0.611 MG | 0.063 MG |
| Folate | 4 UG | 25 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Kiwi has 386% more calcium than salmon - kiwi has 34mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Kiwi and salmon contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both kiwi and salmon are high in potassium. Salmon has 17% more potassium than kiwi - kiwi has 312mg 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 DHA, EPA and DPA than kiwi per 100 grams. Both salmon and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.042 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than salmon per 100 grams.
| Salmon | Kiwi | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.246 G |
| Total | 0.085 G | 0.246 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 (%) |
Kiwi 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 kiwi or salmon contain more calories in 100 grams?Salmon is high in calories and kiwi has 50% less calories than salmon - kiwi has 61 calories in 100g and salmon has 127 calories.
Is kiwi or salmon better for protein?
Salmon is a fantastic source of protein and it has 16 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and salmon has 20.5g of protein.
Does kiwi or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and salmon has no carbs..
Does kiwi or salmon contain more potassium?
Both kiwi and salmon are high in potassium. Salmon has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and salmon has 366mg of potassium.