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.
Detailed nutritional comparison of whole milk and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Milk src
Image of Salmon src

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 21:31:48 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Salmon
Protein 21% 67%
Carbohydrates 31% ~
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Milk or Salmon .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Salmon (Fish, salmon, pink, raw) .

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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.