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Salmon vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between salmon and chicken meat?

  • Salmon is richer in vitamin B12, vitamin D*, selenium, vitamin B1, vitamin B6, phosphorus, and vitamin B5, while chicken meat is higher in zinc and iron.
  • Salmon's daily need coverage for vitamin B12 is 104% higher.
  • Chicken meat has 263 times less vitamin D* than salmon. Salmon has 526 IU of vitamin D*, while chicken meat has 2 IU.
  • Salmon is lower in cholesterol.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Chicken, broilers or fryers, meat, and skin, cooked, roasted types in this comparison.

Infographic

Salmon vs Chicken meat 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.
Salmon
Salmon
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +30.4%
Contains more PotassiumPotassium +72.2%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -25.6%
Contains more SeleniumSelenium +73.2%
Contains more IronIron +270.6%
Contains more CopperCopper +34.7%
Contains more ZincZinc +351.2%
Contains more ManganeseManganese +25%
~equal in Calcium ~15mg

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
Salmon
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 16% 5.4% 16% 39% 159% 62% 92% 38% 6% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +43.8%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin B1Vitamin B1 +439.7%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more Vitamin B12Vitamin B12 +833.3%
Contains more FolateFolate +580%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin KVitamin K +2300%
~equal in Vitamin B3 ~8.487mg

All nutrients comparison - raw data values

Nutrient Salmon Chicken meat DV% diff.
Vitamin B12 2.8µg 0.3µg 104%
Vitamin D* 526 IU 2 IU 66%
Vitamin D 13.1µg 0µg 66%
Selenium 41.4µg 23.9µg 32%
Vitamin B1 0.34mg 0.063mg 23%
Vitamin B6 0.647mg 0.4mg 19%
Zinc 0.43mg 1.94mg 14%
Iron 0.34mg 1.26mg 12%
Polyunsaturated fat 4.553g 2.97g 11%
Protein 22.1g 27.3g 10%
Phosphorus 252mg 182mg 10%
Vitamin B5 1.475mg 1.03mg 9%
Cholesterol 63mg 88mg 8%
Folate 34µg 5µg 7%
Vitamin E 1.14mg 0.27mg 6%
Saturated fat 2.397g 3.79g 6%
Potassium 384mg 223mg 5%
Vitamin C 3.7mg 0mg 4%
Choline 90.5mg 65.9mg 4%
Vitamin B2 0.135mg 0.168mg 3%
Vitamin B3 8.045mg 8.487mg 3%
Monounsaturated fat 4.181g 5.34g 3%
Calories 206kcal 239kcal 2%
Fats 12.35g 13.6g 2%
Magnesium 30mg 23mg 2%
Copper 0.049mg 0.066mg 2%
Vitamin A 69µg 48µg 2%
Vitamin K 0.1µg 2.4µg 2%
Sodium 61mg 82mg 1%
Protein per 100 calories 11g 11g N/A
Calories per 10 g protein 93kcal 88kcal N/A
Weight per 100 calories 49g 42g N/A
Unsaturated / Saturated Fat ratio 3.6 2.2 N/A
Calcium 15mg 15mg 0%
Manganese 0.016mg 0.02mg 0%
Tryptophan 0.248mg 0.305mg 0%
Threonine 0.969mg 1.128mg 0%
Isoleucine 1.018mg 1.362mg 0%
Leucine 1.796mg 1.986mg 0%
Lysine 2.03mg 2.223mg 0%
Methionine 0.654mg 0.726mg 0%
Phenylalanine 0.863mg 1.061mg 0%
Valine 1.139mg 1.325mg 0%
Histidine 0.651mg 0.802mg 0%
Omega-3 - EPA 0.69g 0.01g N/A
Omega-3 - DHA 1.457g 0.04g N/A
Omega-3 - DPA 0.17g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more OtherOther +∞%
Contains more ProteinProtein +23.5%
Contains more FatsFats +10.1%
~equal in Carbs ~0g
~equal in Water ~59.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -36.8%
Contains more Poly. FatPolyunsaturated fat +53.3%
Contains more Mono. FatMonounsaturated fat +27.7%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.