Salmon vs. Cauliflower
Nutrition comparison of Salmon and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and cauliflower:
- Both cauliflower and salmon are high in potassium.
- Cauliflower has signficantly more dietary fiber than salmon.
- Cauliflower is an excellent source of Vitamin C.
- Salmon has more niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and cauliflower has 80% less calories than salmon - cauliflower has 25 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 cauliflower per calorie. Salmon has a macronutrient ratio of 67:0:33 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Cauliflower | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | ~ | 66% |
| Fat | 33% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and salmon are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than salmon - cauliflower has 2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 968% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both cauliflower and salmon are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and cauliflower are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Cauliflower has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than salmon - cauliflower has 48.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than cauliflower - salmon has 35ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than cauliflower - salmon has 435iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and salmon contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Cauliflower and salmon contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate. Both salmon and cauliflower contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Salmon | Cauliflower | |
|---|---|---|
| Thiamin | 0.08 MG | 0.05 MG |
| Riboflavin | 0.105 MG | 0.06 MG |
| Niacin | 7.995 MG | 0.507 MG |
| Pantothenic acid | 1.03 MG | 0.667 MG |
| Vitamin B6 | 0.611 MG | 0.184 MG |
| Folate | 4 UG | 57 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Cauliflower has 214% more calcium than salmon - cauliflower has 22mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Cauliflower and salmon contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both cauliflower and salmon are high in potassium. Salmon has 22% more potassium than cauliflower - cauliflower has 299mg 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 cauliflower per 100 grams.
| Salmon | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.015 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than cauliflower per 100 grams.
| Salmon | Cauliflower | |
|---|---|---|
| other omega 6 | 0.006 G | 0.003 G |
| linoleic acid | 0.081 G | 0.016 G |
| Total | 0.087 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Salmon g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or salmon contain more calories in 100 grams?Salmon is high in calories and cauliflower has 80% less calories than salmon - cauliflower has 25 calories in 100g and salmon has 127 calories.
Is cauliflower or salmon better for protein?
Salmon is a fantastic source of protein and it has 970% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and salmon has 20.5g of protein.
Does cauliflower or salmon have more carbohydrates?
By weight, both cauliflower and salmon are low in carbohydrates - cauliflower has 5g of carbs for 100g and salmon has no carbs..
Does cauliflower or salmon contain more potassium?
Both cauliflower and salmon are high in potassium. Salmon has 20% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and salmon has 366mg of potassium.