Yogurt vs. Salmon
Nutrition comparison of Yogurt and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and salmon:
- For omega-3 fatty acids, salmon has more dha, epa and dpa than yogurt.
- Salmon has 61% less saturated fat than yogurt.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- Yogurt has 72% less cholesterol than salmon.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 52% less calories than salmon - yogurt has 61 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Salmon | |
|---|---|---|
| Protein | 23% | 67% |
| Carbohydrates | 30% | ~ |
| Fat | 47% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and salmon are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 491% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 61% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and yogurt are low in trans fat - salmon has 0.03g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yogurt has 72% less cholesterol than salmon - yogurt has 13mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Yogurt and salmon contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Yogurt and salmon contain similar amounts of Vitamin A - yogurt has 27ug 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 216 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Yogurt and salmon contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Yogurt and salmon contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both yogurt and salmon contain significant amounts of riboflavin and folate.
| Yogurt | Salmon | |
|---|---|---|
| Thiamin | 0.029 MG | 0.08 MG |
| Riboflavin | 0.142 MG | 0.105 MG |
| Niacin | 0.075 MG | 7.995 MG |
| Pantothenic acid | 0.389 MG | 1.03 MG |
| Vitamin B6 | 0.032 MG | 0.611 MG |
| Folate | 7 UG | 4 UG |
| Vitamin B12 | 0.37 UG | 4.15 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 16 times more calcium than salmon - yogurt has 121mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Yogurt and salmon contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 136% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams. Both yogurt and salmon contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.027 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and salmon contain significant amounts of linoleic acid.
| Yogurt | Salmon | |
|---|---|---|
| linoleic acid | 0.065 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.065 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.
Yogurt 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 yogurt or salmon contain more calories in 100 grams?Salmon is high in calories and yogurt has 50% less calories than salmon - yogurt has 61 calories in 100g and salmon has 127 calories.
Is yogurt or salmon better for protein?
Salmon is a fantastic source of protein and it has 490% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and salmon has 20.5g of protein.
Does yogurt or salmon contain more calcium?
Yogurt is a rich source of calcium and it has 16 times more calcium than salmon - yogurt has 121mg of calcium in 100 grams and salmon has 7mg of calcium.
Does yogurt or salmon contain more potassium?
Salmon is a rich source of potassium and it has 140% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and salmon has 366mg of potassium.