Salmon vs. Onion
Nutrition comparison of Salmon and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and onion:
- Onion has signficantly more dietary fiber than salmon.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and onion has 69% less calories than salmon - onion has 40 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 onion per calorie. Salmon has a macronutrient ratio of 67:0:33 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Onion | |
|---|---|---|
| Protein | 67% | 11% |
| Carbohydrates | ~ | 87% |
| Fat | 33% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Onion has signficantly more dietary fiber than salmon - onion has 1.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than onion - onion has 4.2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 17 times more protein than onion - onion has 1.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both onion and salmon are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and onion are low in trans fat - salmon has 0.03g of trans fat per 100 grams and onion does not contain significant amounts.
cholesterol
Onion has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than salmon - onion has 7.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than onion - salmon has 35ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than onion - salmon has 435iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and salmon contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Onion and salmon contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate. Both salmon and onion contain significant amounts of thiamin.
| Salmon | Onion | |
|---|---|---|
| Thiamin | 0.08 MG | 0.046 MG |
| Riboflavin | 0.105 MG | 0.027 MG |
| Niacin | 7.995 MG | 0.116 MG |
| Pantothenic acid | 1.03 MG | 0.123 MG |
| Vitamin B6 | 0.611 MG | 0.12 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Onion has 229% more calcium than salmon - onion has 23mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Onion and salmon contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 151% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Salmon | Onion | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.004 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than onion per 100 grams.
| Salmon | Onion | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.013 G |
| Total | 0.085 G | 0.013 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 (%) |
Onion 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 onion or salmon contain more calories in 100 grams?Salmon is high in calories and onion has 70% less calories than salmon - onion has 40 calories in 100g and salmon has 127 calories.
Is onion or salmon better for protein?
Salmon is a fantastic source of protein and it has 17 times more protein than onion - onion has 1.1g of protein per 100 grams and salmon has 20.5g of protein.
Does onion or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and salmon has no carbs..
Does onion or salmon contain more potassium?
Salmon is a rich source of potassium and it has 150% more potassium than onion - onion has 146mg of potassium in 100 grams and salmon has 366mg of potassium.