Whole Milk vs. Salmon
Nutrition comparison of Whole Milk and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and salmon:
- For omega-3 fatty acids, salmon has more dha, epa and dpa than whole milk.
- Salmon has 57% less saturated fat than whole milk.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- Whole milk has 3.6 times less cholesterol than salmon.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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 whole milk has 52% less calories than salmon - whole milk has 61 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Salmon | |
|---|---|---|
| Protein | 21% | 67% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and salmon are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than whole milk - whole 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 551% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 57% less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and whole milk are low in trans fat - salmon has 0.03g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Whole milk has 3.6 times less cholesterol than salmon - whole milk has 10mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Whole milk and salmon contain similar amounts of Vitamin A - whole milk has 46ug 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 753% more Vitamin D than whole milk - whole milk has 51iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Whole milk and salmon contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Whole milk and salmon contain similar amounts of Vitamin K - whole milk has 0.3ug 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 whole milk and salmon contain significant amounts of thiamin, riboflavin and folate.
| Whole Milk | Salmon | |
|---|---|---|
| Thiamin | 0.046 MG | 0.08 MG |
| Riboflavin | 0.169 MG | 0.105 MG |
| Niacin | 0.089 MG | 7.995 MG |
| Pantothenic acid | 0.373 MG | 1.03 MG |
| Vitamin B6 | 0.036 MG | 0.611 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.45 UG | 4.15 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 15 times more calcium than salmon - whole milk has 113mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Whole milk and salmon contain similar amounts of iron - whole 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 177% more potassium than whole milk - whole milk has 132mg 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 whole milk per 100 grams. Both whole milk and salmon contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.075 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and salmon contain significant amounts of linoleic acid.
| Whole Milk | Salmon | |
|---|---|---|
| linoleic acid | 0.12 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Salmon (Fish, salmon, pink, raw) .
Whole 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 whole milk or salmon contain more calories in 100 grams?Salmon is high in calories and whole milk has 50% less calories than salmon - whole milk has 61 calories in 100g and salmon has 127 calories.
Is whole milk or salmon better for protein?
Salmon is a fantastic source of protein and it has 550% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and salmon has 20.5g of protein.
Does whole milk or salmon have more carbohydrates?
By weight, both whole milk and salmon are low in carbohydrates - whole milk has 4.8g of carbs for 100g and salmon has no carbs..
Does whole milk or salmon contain more calcium?
Whole milk is a rich source of calcium and it has 15 times more calcium than salmon - whole milk has 113mg of calcium in 100 grams and salmon has 7mg of calcium.
Does whole milk or salmon contain more potassium?
Salmon is a rich source of potassium and it has 180% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and salmon has 366mg of potassium.