Skim Milk vs. Salmon
Nutrition comparison of Skim Milk and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and salmon:
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- Skim milk has 22 times less cholesterol than salmon.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk has 73% less calories than salmon - skim milk has 34 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, skim milk is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Salmon | |
|---|---|---|
| Protein | 40% | 67% |
| Carbohydrates | 58% | ~ |
| Fat | 2% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and salmon are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than skim milk - skim 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 508% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both skim milk and salmon are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and skim milk are low in trans fat - salmon has 0.03g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Skim milk has 22 times less cholesterol than salmon - skim milk has 2mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Skim milk has 74% more Vitamin A than salmon - skim milk has 61ug 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 826% more Vitamin D than skim milk - skim milk has 47iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Skim milk and salmon contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and skim milk contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both skim milk and salmon contain significant amounts of thiamin, riboflavin and folate.
| Skim Milk | Salmon | |
|---|---|---|
| Thiamin | 0.045 MG | 0.08 MG |
| Riboflavin | 0.182 MG | 0.105 MG |
| Niacin | 0.094 MG | 7.995 MG |
| Pantothenic acid | 0.357 MG | 1.03 MG |
| Vitamin B6 | 0.037 MG | 0.611 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.5 UG | 4.15 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 16 times more calcium than salmon - skim milk has 122mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Skim milk and salmon contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 135% more potassium than skim milk - skim milk has 156mg 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 skim milk per 100 grams.
| Skim Milk | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.001 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Salmon | |
|---|---|---|
| linoleic acid | 0.002 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.002 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.
Skim 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 skim milk or salmon contain more calories in 100 grams?Salmon is high in calories and skim milk has 70% less calories than salmon - skim milk has 34 calories in 100g and salmon has 127 calories.
Is skim milk or salmon better for protein?
Salmon is a fantastic source of protein and it has 510% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and salmon has 20.5g of protein.
Does skim milk or salmon have more carbohydrates?
By weight, both skim milk and salmon are low in carbohydrates - skim milk has 5g of carbs for 100g and salmon has no carbs..
Does skim milk or salmon contain more calcium?
Skim milk is a rich source of calcium and it has 16 times more calcium than salmon - skim milk has 122mg of calcium in 100 grams and salmon has 7mg of calcium.
Does skim milk or salmon contain more potassium?
Salmon is a rich source of potassium and it has 140% more potassium than skim milk - skim milk has 156mg of potassium in 100 grams and salmon has 366mg of potassium.