Lobster vs. Salmon
Nutrition comparison of Cooked Lobster and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and salmon:
- Both lobster and salmon are high in calories, potassium and protein.
- Lobster is an excellent source of calcium.
- Salmon has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lobster and salmon are high in calories. Lobster has 13% more calories than salmon - lobster has 143 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, lobster is heavier in protein, heavier in carbs and lighter in fat compared to salmon per calorie. Lobster has a macronutrient ratio of 78:9:13 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Salmon | |
|---|---|---|
| Protein | 78% | 67% |
| Carbohydrates | 9% | ~ |
| Fat | 13% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and salmon are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both lobster and salmon are high in protein. Lobster has 29% more protein than salmon - lobster has 26.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both lobster and salmon are low in saturated fat - lobster has 0.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and lobster are low in trans fat - salmon has 0.03g of trans fat per 100 grams and lobster does not contain significant amounts.
cholesterol
Salmon has 49% less cholesterol than lobster - lobster has 90mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Lobster has more Vitamin C than salmon - lobster has 2.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 483% more Vitamin A than lobster - lobster has 6ug 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 lobster - salmon has 435iu of Vitamin D per 100 grams and lobster does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than lobster - salmon has 0.4mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Salmon and lobster contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, pantothenic acid, Vitamin B6 and folate. Both lobster and salmon contain significant amounts of riboflavin, niacin and Vitamin B12.
| Lobster | Salmon | |
|---|---|---|
| Thiamin | 0.009 MG | 0.08 MG |
| Riboflavin | 0.056 MG | 0.105 MG |
| Niacin | 4.898 MG | 7.995 MG |
| Pantothenic acid | 0.404 MG | 1.03 MG |
| Vitamin B6 | 0.173 MG | 0.611 MG |
| Folate | 1 UG | 4 UG |
| Vitamin B12 | 4.04 UG | 4.15 UG |
Minerals
calcium
Lobster is an excellent source of calcium and it has 800% more calcium than salmon - lobster has 63mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Lobster has 271% more iron than salmon - lobster has 1.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both lobster and salmon are high in potassium. Salmon has 76% more potassium than lobster - lobster has 208mg 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) and DHA than lobster per 100 grams. Both lobster and salmon contain significant amounts of EPA and DPA.
| Lobster | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.047 G |
| DHA | 0.139 G | 0.333 G |
| EPA | 0.341 G | 0.182 G |
| DPA | 0.044 G | 0.047 G |
| Total | 0.534 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than lobster per 100 grams.
| Lobster | Salmon | |
|---|---|---|
| linoleic acid | 0.017 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.017 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.
Cooked Lobster 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 lobster or salmon contain more calories in 100 grams?Both lobster and salmon are high in calories. Lobster has 10% more calories than salmon - lobster has 143 calories in 100g and salmon has 127 calories.
Is lobster or salmon better for protein?
Both lobster and salmon are high in protein. Lobster has 30% more protein than salmon - lobster has 26.4g of protein per 100 grams and salmon has 20.5g of protein.
Does lobster or salmon contain more calcium?
Lobster is a rich source of calcium and it has 800% more calcium than salmon - lobster has 63mg of calcium in 100 grams and salmon has 7mg of calcium.
Does lobster or salmon contain more potassium?
Both lobster and salmon are high in potassium. Salmon has 80% more potassium than lobster - lobster has 208mg of potassium in 100 grams and salmon has 366mg of potassium.