Salmon vs. Snapper — Health Impact and Nutrition Comparison

Calories

Salmon is higher in calories by 1.5 times. Snapper contains 100 calories, and salmon contains 150 calories.

Carbs

The carb content of both fish is negligible.

Fats

Salmon contains 9.5 times more fat compared to snapper. Snapper is low-fat lean fish. Salmon contains about 12.3g of fats. Salmon is richer in unsaturated fats.

Salmon is richer in Omega-3 fats.

Protein

The protein content of both fish is similar. They are rich in proteins, nearly 20g per 100g.

Minerals

Salmon is richer in selenium, phosphorus, and choline. Snapper is also a good source of selenium and phosphorus, comparatively salmon is richer.

Below we can visualize their mineral distributions.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Salmon

2

100 g 300 g 3 oz - 85g0.5 fillet - 178g

Snapper

4

100 g 300 g 3 oz - 85g1 fillet - 170g

Contains more IronIron	+41.7%
Contains more PhosphorusPhosphorus	+25.4%

Contains more MagnesiumMagnesium	+23.3%
Contains more CalciumCalcium	+166.7%
Contains more PotassiumPotassium	+35.9%
Contains more SeleniumSelenium	+18.4%

~equal in Copper ~0.046mg

~equal in Zinc ~0.44mg

~equal in Sodium ~57mg

~equal in Manganese ~0.017mg

Vitamins

Salmon is richer in all vitamins compared to snapper. Salmon is richer in B complex vitamins, D, A, and E. 

Below we can visualize their vitamin distributions.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Salmon

12

100 g 300 g 3 oz - 85g0.5 fillet - 178g

Snapper

1

100 g 300 g 3 oz - 85g1 fillet - 170g

Contains more Vitamin CVitamin C	+131.3%
Contains more Vitamin AVitamin A	+97.1%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+541.5%
Contains more Vitamin B2Vitamin B2	+3275%
Contains more Vitamin B3Vitamin B3	+2225.1%
Contains more Vitamin B5Vitamin B5	+69.5%
Contains more Vitamin B6Vitamin B6	+40.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+466.7%
Contains more CholineCholine	+∞%

Contains more Vitamin B12Vitamin B12

+25%

Omega-3 benefits

Salmon is richer in omega-3 fats and has several positive health impacts on overall health. Omega-3 fats are important to be added to our diets as they positively affect our nervous system and cardiovascular system by decreasing levels of triglycerides. (1)(2)(3)(4)

You can also read about Trout vs. Salmon. They are rich in omega-3 fats and are both fatty fish. However, it is important to explore their differences. 

Muscle building

Although snapper is a leaner fish, intuitively, people would tend to go for snapper fish because it's a leaner fish. However, salmon is packed with B complex vitamins, vitamins A, E, and D, and minerals, providing an additional health impact in athletic dietary options. (5)

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan

Snapper and salmon are great vitamin B12 and iron sources, salmon being richer in both.

Snapper and salmon consumption decrease vitamin B12 deficiency or megaloblastic anemia risks; they may also partake in anemia treatment. They also decrease the risk of iron deficiency or microcytic anemia. (6)(7)

Vitamin D

Salmon is a fish that is richer in vitamin D. In turn, vitamin D has several benefits, such as maintaining normal immune, bone health, and calcium levels. In addition, salmon is a good option to be consumed in countries with low sun exposure. (8)

Choline

Choline is essential for the homeostasis of homocysteine and acetylcholine. Consumption of bioavailable choline is highly important; in this case, salmon fish is a rich source of choline. (9)

Selenium

Selenium is a mineral that has importance in maintaining normal immunity and cognitive performance. In addition, selenium intake is linked with decreased risks of autoimmune thyroid diseases and lower viral urinary tract infections in males and females. (10)