Milk vs. Salmon
Nutrition comparison of Milk and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and salmon:
- Milk has 4.7 times less cholesterol than salmon.
- Milk is an excellent source of calcium.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and milk has 61% less calories than salmon - milk has 50 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, milk is much lighter in protein, much heavier in carbs and similar to salmon for fat. Milk has a macronutrient ratio of 27:38:35 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Salmon | |
|---|---|---|
| Protein | 27% | 67% |
| Carbohydrates | 38% | ~ |
| Fat | 35% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and salmon are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than milk - milk has 5.1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 521% more protein than milk - milk has 3.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Milk and salmon contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both milk and salmon are low in trans fat - milk has 0.09g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Milk has 4.7 times less cholesterol than salmon - milk has 8mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Milk and salmon contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Milk has 57% more Vitamin A than salmon - milk has 55ug 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 788% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Milk and salmon contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Milk and salmon contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both milk and salmon contain significant amounts of thiamin, riboflavin and folate.
| Milk | Salmon | |
|---|---|---|
| Thiamin | 0.039 MG | 0.08 MG |
| Riboflavin | 0.185 MG | 0.105 MG |
| Niacin | 0.092 MG | 7.995 MG |
| Pantothenic acid | 0.356 MG | 1.03 MG |
| Vitamin B6 | 0.038 MG | 0.611 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.53 UG | 4.15 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 16 times more calcium than salmon - milk has 120mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Milk and salmon contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 161% more potassium than milk - milk has 140mg 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 milk per 100 grams.
| Milk | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.008 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both milk and salmon contain significant amounts of linoleic acid.
| Milk | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.062 G | 0.081 G |
| Total | 0.062 G | 0.085 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.
Milk g
()
|
Daily Values (%) |
Salmon 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 milk or salmon contain more calories in 100 grams?Salmon is high in calories and milk has 60% less calories than salmon - milk has 50 calories in 100g and salmon has 127 calories.
Is milk or salmon better for protein?
Salmon is a fantastic source of protein and it has 520% more protein than milk - milk has 3.3g of protein per 100 grams and salmon has 20.5g of protein.
Does milk or salmon have more carbohydrates?
By weight, both milk and salmon are low in carbohydrates - milk has 4.8g of carbs for 100g and salmon has no carbs..
Does milk or salmon contain more calcium?
Milk is a rich source of calcium and it has 16 times more calcium than salmon - milk has 120mg of calcium in 100 grams and salmon has 7mg of calcium.
Does milk or salmon contain more potassium?
Salmon is a rich source of potassium and it has 160% more potassium than milk - milk has 140mg of potassium in 100 grams and salmon has 366mg of potassium.