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Milk vs. Salmon — In-Depth Nutrition Comparison

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How are milk and salmon different?

  • Salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, vitamin B1, phosphorus, vitamin B5, and choline than milk.
  • Daily need coverage for vitamin B12 for salmon is 97% higher.
  • Milk has less cholesterol.
  • Salmon has a lower glycemic index (0) than milk (31).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, salmon, Atlantic, farmed, cooked, dry heat are the varieties used in this article.

Infographic

Milk vs Salmon infographic
Infographic link

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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Salmon
Salmon
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -27.9%
Contains more MagnesiumMagnesium +172.7%
Contains more PotassiumPotassium +156%
Contains more IronIron +1033.3%
Contains more CopperCopper +390%
Contains more PhosphorusPhosphorus +165.3%
Contains more ManganeseManganese +433.3%
Contains more SeleniumSelenium +1154.5%
~equal in Zinc ~0.43mg

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.
Milk
Milk
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Salmon
Salmon
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin B2Vitamin B2 +37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +19%
Contains more Vitamin EVitamin E +11300%
Contains more Vitamin DVitamin D +991.7%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B3Vitamin B3 +8550.5%
Contains more Vitamin B5Vitamin B5 +308.6%
Contains more Vitamin B6Vitamin B6 +1648.6%
Contains more Vitamin B12Vitamin B12 +495.7%
Contains more FolateFolate +580%
Contains more CholineCholine +411.3%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Milk Salmon DV% diff.
Vitamin B12 0.47µg 2.8µg 97%
Selenium 3.3µg 41.4µg 69%
Vitamin D 48IU 526IU 60%
Vitamin D 1.2µg 13.1µg 60%
Vitamin B3 0.093mg 8.045mg 50%
Vitamin B6 0.037mg 0.647mg 47%
Protein 3.37g 22.1g 37%
Polyunsaturated fat 0.035g 4.553g 30%
Vitamin B1 0.02mg 0.34mg 27%
Vitamin B5 0.361mg 1.475mg 22%
Phosphorus 95mg 252mg 22%
Cholesterol 5mg 63mg 19%
Fats 0.97g 12.35g 18%
Choline 17.7mg 90.5mg 13%
Calcium 125mg 15mg 11%
Monounsaturated fat 0.277g 4.181g 10%
Saturated fat 0.633g 2.397g 8%
Calories 42kcal 206kcal 8%
Vitamin E 0.01mg 1.14mg 8%
Folate 5µg 34µg 7%
Potassium 150mg 384mg 7%
Magnesium 11mg 30mg 5%
Iron 0.03mg 0.34mg 4%
Vitamin C 0mg 3.7mg 4%
Copper 0.01mg 0.049mg 4%
Vitamin B2 0.185mg 0.135mg 4%
Carbs 4.99g 0g 2%
Sodium 44mg 61mg 1%
Manganese 0.003mg 0.016mg 1%
Vitamin A 58µg 69µg 1%
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Zinc 0.42mg 0.43mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.043mg 0.248mg 0%
Threonine 0.143mg 0.969mg 0%
Isoleucine 0.174mg 1.018mg 0%
Leucine 0.319mg 1.796mg 0%
Lysine 0.282mg 2.03mg 0%
Methionine 0.088mg 0.654mg 0%
Phenylalanine 0.174mg 0.863mg 0%
Valine 0.22mg 1.139mg 0%
Histidine 0.101mg 0.651mg 0%
Omega-3 - EPA 0g 0.69g N/A
Omega-3 - DHA 0g 1.457g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0g 0.17g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Salmon
Salmon
3
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.9%
Contains more ProteinProtein +555.8%
Contains more FatsFats +1173.2%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -73.6%
Contains more Mono. FatMonounsaturated fat +1409.4%
Contains more Poly. FatPolyunsaturated fat +12908.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.