Salmon vs. Fish Sauce
Nutrition comparison of Salmon and Fish Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
fish sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and fish sauce:
- Both fish sauce and salmon are high in potassium.
- Fish sauce is a great source of calcium.
- Salmon has more thiamin, niacin, pantothenic acid and Vitamin B12, however, fish sauce contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and fish sauce has 72% less calories than salmon - fish sauce has 35 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is heavier in protein, much lighter in carbs and much heavier in fat compared to fish sauce per calorie. Salmon has a macronutrient ratio of 67:0:33 and for fish sauce, 56:44:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Fish Sauce | |
|---|---|---|
| Protein | 67% | 56% |
| Carbohydrates | ~ | 44% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both fish sauce and salmon are low in carbohydrates - fish sauce has 3.6g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than fish sauce - fish sauce has 3.6g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 305% more protein than fish sauce - fish sauce has 5.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both fish sauce and salmon are low in saturated fat - fish sauce has 0g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and fish sauce are low in trans fat - salmon has 0.03g of trans fat per 100 grams and fish sauce does not contain significant amounts.
cholesterol
Fish sauce has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and fish sauce does not contain significant amounts.
Vitamins
Vitamin C
Fish sauce and salmon contain similar amounts of Vitamin C - fish sauce has 0.5mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 775% more Vitamin A than fish sauce - fish sauce has 4ug 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 fish sauce - salmon has 435iu of Vitamin D per 100 grams and fish sauce does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than fish sauce - salmon has 0.4mg of Vitamin E per 100 grams and fish sauce does not contain significant amounts.
Vitamin K
Salmon and fish sauce contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and fish sauce does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid and Vitamin B12, however, fish sauce contains more folate. Both salmon and fish sauce contain significant amounts of riboflavin and Vitamin B6.
| Salmon | Fish Sauce | |
|---|---|---|
| Thiamin | 0.08 MG | 0.012 MG |
| Riboflavin | 0.105 MG | 0.057 MG |
| Niacin | 7.995 MG | 2.313 MG |
| Pantothenic acid | 1.03 MG | 0.118 MG |
| Vitamin B6 | 0.611 MG | 0.396 MG |
| Folate | 4 UG | 51 UG |
| Vitamin B12 | 4.15 UG | 0.48 UG |
Minerals
calcium
Fish sauce is a great source of calcium and it has 514% more calcium than salmon - fish sauce has 43mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Fish sauce has 105% more iron than salmon - fish sauce has 0.78mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both fish sauce and salmon are high in potassium. Salmon has 27% more potassium than fish sauce - fish sauce has 288mg 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 fish sauce per 100 grams.
| Salmon | Fish Sauce | |
|---|---|---|
| alpha linoleic acid | 0.047 G | ~ |
| DHA | 0.333 G | 0.002 G |
| EPA | 0.182 G | 0.001 G |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.003 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 Fish Sauce (Sauce, fish, ready-to-serve) .
Salmon g
()
|
Daily Values (%) |
Fish Sauce 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 fish sauce or salmon contain more calories in 100 grams?Salmon is high in calories and fish sauce has 70% less calories than salmon - fish sauce has 35 calories in 100g and salmon has 127 calories.
Is fish sauce or salmon better for protein?
Salmon is a fantastic source of protein and it has 310% more protein than fish sauce - fish sauce has 5.1g of protein per 100 grams and salmon has 20.5g of protein.
Does fish sauce or salmon have more carbohydrates?
By weight, both fish sauce and salmon are low in carbohydrates - fish sauce has 3.6g of carbs for 100g and salmon has no carbs..
Does fish sauce or salmon contain more potassium?
Both fish sauce and salmon are high in potassium. Salmon has 30% more potassium than fish sauce - fish sauce has 288mg of potassium in 100 grams and salmon has 366mg of potassium.