Salmon vs. Blueberry
Nutrition comparison of Salmon and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and blueberry:
- Blueberry has signficantly more Vitamin C than salmon.
- Blueberry is a great source of dietary fiber.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than blueberry.
- 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 Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and blueberry has 55% less calories than salmon - blueberry has 57 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 blueberry per calorie. Salmon has a macronutrient ratio of 67:0:33 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Blueberry | |
|---|---|---|
| Protein | 67% | 5% |
| Carbohydrates | ~ | 91% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than salmon - blueberry has 2.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 26 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both blueberry and salmon are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and blueberry are low in trans fat - salmon has 0.03g of trans fat per 100 grams and blueberry does not contain significant amounts.
cholesterol
Blueberry has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than salmon - blueberry has 9.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than blueberry - blueberry 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 blueberry - salmon has 435iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Blueberry and salmon contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Blueberry and salmon contain similar amounts of Vitamin K - blueberry has 19.3ug 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. Both salmon and blueberry contain significant amounts of folate.
| Salmon | Blueberry | |
|---|---|---|
| Thiamin | 0.08 MG | 0.037 MG |
| Riboflavin | 0.105 MG | 0.041 MG |
| Niacin | 7.995 MG | 0.418 MG |
| Pantothenic acid | 1.03 MG | 0.124 MG |
| Vitamin B6 | 0.611 MG | 0.052 MG |
| Folate | 4 UG | 6 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Blueberry and salmon contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Blueberry and salmon contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 375% more potassium than blueberry - blueberry has 77mg 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 blueberry per 100 grams. Both salmon and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.058 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and blueberry contain significant amounts of linoleic acid.
| Salmon | Blueberry | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.088 G |
| Total | 0.085 G | 0.088 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 (%) |
Blueberry 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 blueberry or salmon contain more calories in 100 grams?Salmon is high in calories and blueberry has 60% less calories than salmon - blueberry has 57 calories in 100g and salmon has 127 calories.
Is blueberry or salmon better for protein?
Salmon is a fantastic source of protein and it has 26 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and salmon has 20.5g of protein.
Does blueberry or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and salmon has no carbs..
Does blueberry or salmon contain more potassium?
Salmon is a rich source of potassium and it has 380% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and salmon has 366mg of potassium.