Salmon vs. Raw Chicken
Nutrition comparison of Salmon and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and raw chicken:
- Both raw chicken and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than raw chicken.
- Raw chicken has more riboflavin, however, salmon contains more folate and Vitamin B12.
- Salmon has 65% less saturated fat than raw chicken.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and salmon are high in calories. Raw chicken has 13% more calories than salmon - raw chicken has 143 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is heavier in protein, lighter in fat and similar to raw chicken for carbs. Salmon has a macronutrient ratio of 67:0:33 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Raw Chicken | |
|---|---|---|
| Protein | 67% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and salmon are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both raw chicken and salmon are high in protein. Salmon has 18% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 65% less saturated fat than raw chicken - raw chicken has 2.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both raw chicken and salmon are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Salmon has 47% less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has more Vitamin A than raw chicken - salmon has 35ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than raw chicken - salmon has 435iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and salmon contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Raw chicken and salmon contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Raw chicken has more riboflavin, however, salmon contains more folate and Vitamin B12. Both salmon and raw chicken contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Salmon | Raw Chicken | |
|---|---|---|
| Thiamin | 0.08 MG | 0.109 MG |
| Riboflavin | 0.105 MG | 0.241 MG |
| Niacin | 7.995 MG | 5.575 MG |
| Pantothenic acid | 1.03 MG | 1.092 MG |
| Vitamin B6 | 0.611 MG | 0.512 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 4.15 UG | 0.56 UG |
Minerals
calcium
Raw chicken and salmon contain similar amounts of calcium - raw chicken has 6mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Raw chicken has 116% more iron than salmon - raw chicken has 0.82mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both raw chicken and salmon are high in potassium. Raw chicken has 43% more potassium than salmon - raw chicken has 522mg 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 raw chicken per 100 grams. Both salmon and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.071 G |
| DHA | 0.333 G | 0.023 G |
| EPA | 0.182 G | 0.008 G |
| DPA | 0.047 G | 0.008 G |
| Total | 0.609 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than salmon per 100 grams.
| Salmon | Raw Chicken | |
|---|---|---|
| other omega 6 | 0.002 G | 0.014 G |
| linoleic acid | 0.081 G | 1.324 G |
| Total | 0.083 G | 1.338 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: Salmon (Fish, salmon, pink, raw) and Raw Chicken (Chicken, ground, raw) .
Salmon g
()
|
Daily Values (%) |
Raw Chicken 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 raw chicken or salmon contain more calories in 100 grams?Both raw chicken and salmon are high in calories. Raw chicken has 10% more calories than salmon - raw chicken has 143 calories in 100g and salmon has 127 calories.
Is raw chicken or salmon better for protein?
Both raw chicken and salmon are high in protein. Salmon has 20% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and salmon has 20.5g of protein.
Does raw chicken or salmon contain more potassium?
Both raw chicken and salmon are high in potassium. Raw chicken has 40% more potassium than salmon - raw chicken has 522mg of potassium in 100 grams and salmon has 366mg of potassium.