Salmon vs. Peanut Butter
Nutrition comparison of Salmon and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and peanut butter:
- Both peanut butter and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than peanut butter.
- Peanut butter has more folate, however, salmon contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than salmon.
- Peanut butter has signficantly more iron than salmon.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber.
- Salmon has signficantly less carbohydrates than peanut butter.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and salmon are high in calories. Peanut butter has 364% more calories than salmon - peanut butter has 589 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to peanut butter per calorie. Salmon has a macronutrient ratio of 67:0:33 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Peanut Butter | |
|---|---|---|
| Protein | 67% | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 33% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than salmon - peanut butter has 8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both peanut butter and salmon are high in protein. Peanut butter has 17% more protein than salmon - peanut butter has 24.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and salmon has 89% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and peanut butter are low in trans fat - salmon has 0.03g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Peanut butter has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than peanut butter - salmon has 35ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than peanut butter - salmon has 435iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than salmon - peanut butter has 6.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Peanut butter and salmon contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Peanut butter has more folate, however, salmon contains more Vitamin B12. Both salmon and peanut butter contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Salmon | Peanut Butter | |
|---|---|---|
| Thiamin | 0.08 MG | 0.106 MG |
| Riboflavin | 0.105 MG | 0.111 MG |
| Niacin | 7.995 MG | 13.696 MG |
| Pantothenic acid | 1.03 MG | 1.118 MG |
| Vitamin B6 | 0.611 MG | 0.418 MG |
| Folate | 4 UG | 92 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 543% more calcium than salmon - peanut butter has 45mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Peanut butter has signficantly more iron than salmon - peanut butter has 1.9mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both peanut butter and salmon are high in potassium. Peanut butter has 104% more potassium than salmon - peanut butter has 745mg 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 peanut butter per 100 grams. Both salmon and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.078 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than salmon per 100 grams.
| Salmon | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.006 G | 0.64 G |
| linoleic acid | 0.081 G | 13.854 G |
| Total | 0.087 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Salmon g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter or salmon contain more calories in 100 grams?Both peanut butter and salmon are high in calories. Peanut butter has 360% more calories than salmon - peanut butter has 589 calories in 100g and salmon has 127 calories.
Is peanut butter or salmon better for protein?
Both peanut butter and salmon are high in protein. Peanut butter has 20% more protein than salmon - peanut butter has 24.1g of protein per 100 grams and salmon has 20.5g of protein.
Does peanut butter or salmon contain more potassium?
Both peanut butter and salmon are high in potassium. Peanut butter has 100% more potassium than salmon - peanut butter has 745mg of potassium in 100 grams and salmon has 366mg of potassium.