Salmon vs. Apple
Nutrition comparison of Salmon and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and apple:
- Apple is a great source of dietary fiber.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and apple has 59% less calories than salmon - apple has 52 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 apple per calorie. Salmon has a macronutrient ratio of 67:0:33 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Apple | |
|---|---|---|
| Protein | 67% | 2% |
| Carbohydrates | ~ | 96% |
| Fat | 33% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than salmon - apple has 2.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than apple - apple has 10.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 77 times more protein than apple - apple has 0.26g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both apple and salmon are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and apple are low in trans fat - salmon has 0.03g of trans fat per 100 grams and apple does not contain significant amounts.
cholesterol
Apple has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than salmon - apple has 4.6mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than apple - apple has 3ug 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 apple - salmon has 435iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Apple and salmon contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Apple and salmon contain similar amounts of Vitamin K - apple has 2.2ug 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. Both salmon and apple contain significant amounts of folate.
| Salmon | Apple | |
|---|---|---|
| Thiamin | 0.08 MG | 0.017 MG |
| Riboflavin | 0.105 MG | 0.026 MG |
| Niacin | 7.995 MG | 0.091 MG |
| Pantothenic acid | 1.03 MG | 0.061 MG |
| Vitamin B6 | 0.611 MG | 0.041 MG |
| Folate | 4 UG | 3 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Apple and salmon contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Apple and salmon contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 242% more potassium than apple - apple has 107mg 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 apple per 100 grams.
| Salmon | Apple | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.009 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and apple contain significant amounts of linoleic acid.
| Salmon | Apple | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.043 G |
| Total | 0.085 G | 0.043 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 (%) |
Apple 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 apple or salmon contain more calories in 100 grams?Salmon is high in calories and apple has 60% less calories than salmon - apple has 52 calories in 100g and salmon has 127 calories.
Is apple or salmon better for protein?
Salmon is a fantastic source of protein and it has 77 times more protein than apple - apple has 0.26g of protein per 100 grams and salmon has 20.5g of protein.
Does apple or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and salmon has no carbs..
Does apple or salmon contain more potassium?
Salmon is a rich source of potassium and it has 240% more potassium than apple - apple has 107mg of potassium in 100 grams and salmon has 366mg of potassium.