Salmon vs. Almond Butter
Nutrition comparison of Salmon and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and almond butter:
- Both almond butter and salmon are high in calories, potassium and protein.
- Almond butter has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond butter is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and salmon are high in calories. Almond butter has 383% more calories than salmon - almond butter has 614 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to almond butter per calorie. Salmon has a macronutrient ratio of 67:0:33 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Almond Butter | |
|---|---|---|
| Protein | 67% | 13% |
| Carbohydrates | ~ | 11% |
| Fat | 33% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than salmon - almond butter has 10.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both almond butter and salmon are high in protein. Almond butter is very similar to salmon for protein - almond butter has 21g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and salmon has 88% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and almond butter are low in trans fat - salmon has 0.03g of trans fat per 100 grams and almond butter does not contain significant amounts.
cholesterol
Almond butter has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than almond butter - salmon has 35ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than almond butter - salmon has 435iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 59 times more Vitamin E than salmon - almond butter has 24.2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and almond butter contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and almond butter contain significant amounts of thiamin.
| Salmon | Almond Butter | |
|---|---|---|
| Thiamin | 0.08 MG | 0.041 MG |
| Riboflavin | 0.105 MG | 0.939 MG |
| Niacin | 7.995 MG | 3.155 MG |
| Pantothenic acid | 1.03 MG | 0.318 MG |
| Vitamin B6 | 0.611 MG | 0.103 MG |
| Folate | 4 UG | 53 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 48 times more calcium than salmon - almond butter has 347mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Almond butter is an excellent source of iron and it has 818% more iron than salmon - almond butter has 3.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both almond butter and salmon are high in potassium. Almond butter has 104% more potassium than salmon - almond butter has 748mg 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 almond butter per 100 grams.
| Salmon | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.007 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than salmon per 100 grams.
| Salmon | Almond Butter | |
|---|---|---|
| other omega 6 | 0.006 G | 0.011 G |
| linoleic acid | 0.081 G | 13.605 G |
| Total | 0.087 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Salmon g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or salmon contain more calories in 100 grams?Both almond butter and salmon are high in calories. Almond butter has 380% more calories than salmon - almond butter has 614 calories in 100g and salmon has 127 calories.
Is almond butter or salmon better for protein?
Both almond butter and salmon are high in protein. Almond butter is very similar to salmon for protein - almond butter has 21g of protein per 100 grams and salmon has 20.5g of protein.
Does almond butter or salmon contain more calcium?
Almond butter is a rich source of calcium and it has 48 times more calcium than salmon - almond butter has 347mg of calcium in 100 grams and salmon has 7mg of calcium.
Does almond butter or salmon contain more iron?
Almond butter is an abundant source of iron and it has 820% more iron than salmon - almond butter has 3.5mg of iron in 100 grams and salmon has 0.38mg of iron.
Does almond butter or salmon contain more potassium?
Both almond butter and salmon are high in potassium. Almond butter has 100% more potassium than salmon - almond butter has 748mg of potassium in 100 grams and salmon has 366mg of potassium.