Salmon vs. Peas
Nutrition comparison of Salmon and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and peas:
- Both peas and salmon are high in potassium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than pea.
- Pea has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and pea has 36% less calories than salmon - pea has 81 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 peas per calorie. Salmon has a macronutrient ratio of 67:0:33 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Peas | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | ~ | 69% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than salmon - pea has 5.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than pea - pea has 5.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 278% more protein than pea - pea has 5.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both peas and salmon are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and peas are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pea does not contain significant amounts.
cholesterol
Pea has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than salmon - pea has 40mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Peas and salmon contain similar amounts of Vitamin A - pea has 38ug 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 pea - salmon has 435iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and salmon contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Pea has 61 times more Vitamin K than salmon - pea has 24.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Pea has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and peas contain significant amounts of riboflavin.
| Salmon | Peas | |
|---|---|---|
| Thiamin | 0.08 MG | 0.266 MG |
| Riboflavin | 0.105 MG | 0.132 MG |
| Niacin | 7.995 MG | 2.09 MG |
| Pantothenic acid | 1.03 MG | 0.104 MG |
| Vitamin B6 | 0.611 MG | 0.169 MG |
| Folate | 4 UG | 65 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pea has 257% more calcium than salmon - pea has 25mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pea has 287% more iron than salmon - pea has 1.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both peas and salmon are high in potassium. Salmon has 50% more potassium than pea - pea has 244mg 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 pea per 100 grams. Both salmon and peas contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Peas | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.035 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and peas contain significant amounts of linoleic acid.
| Salmon | Peas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.152 G |
| Total | 0.085 G | 0.152 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 (%) |
Peas 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 peas or salmon contain more calories in 100 grams?Salmon is high in calories and pea has 40% less calories than salmon - pea has 81 calories in 100g and salmon has 127 calories.
Is peas or salmon better for protein?
Salmon is a fantastic source of protein and it has 280% more protein than pea - pea has 5.4g of protein per 100 grams and salmon has 20.5g of protein.
Does peas or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and salmon has no carbs..
Does peas or salmon contain more potassium?
Both peas and salmon are high in potassium. Salmon has 50% more potassium than pea - pea has 244mg of potassium in 100 grams and salmon has 366mg of potassium.