Salmon vs Mahi Mahi
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Salmon (Raw) vs Mahi Mahi (Frozen, Raw): nutrition per 100 g
| Per 100 g | Salmon (Raw) | Mahi Mahi (Frozen, Raw) |
|---|---|---|
| Calories | 130 kcal | 84 kcal |
| Protein | 22.3 g | 19.8 g |
| Carbohydrate | 0 g | 0.3 g |
| Fat | 4.9 g | 0.4 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Salmon (Raw) | Mahi Mahi (Frozen, Raw) |
|---|---|---|
| Calcium, Ca | 14.84 mg | 6 mg |
| Copper, Cu | 0.06 mg | 0.03 mg |
| Iron, Fe | 0.4 mg | 0.05 mg |
| Magnesium, Mg | 26.15 mg | 28.02 mg |
| Phosphorus, P | 226.3 mg | 223.8 mg |
| Potassium, K | 329.7 mg | 407.9 mg |
| Selenium, Se | 30.2 ug | 50.16 ug |
| Sodium, Na | 53.3 mg | 51.93 mg |
| Vitamin B-12 | 5.16 ug | 1.34 ug |
| Zinc, Zn | 0.42 mg | 0.3 mg |
Salmon (Raw) is higher in protein and fat. Mahi Mahi (Frozen, Raw) is the leaner, lower-calorie choice. That makes Salmon (Raw) more relevant when you want protein for fullness or recovery, and Mahi Mahi (Frozen, Raw) when you want a lighter, lower-calorie option.
Full nutrition facts: Salmon (Raw) · Mahi Mahi (Frozen, Raw)
Bottom line
Per 100 g, Salmon provides 130 kcal, 22.3 g protein, 0 g carbohydrate, 4.9 g fat and 0 g fiber; Mahi Mahi provides 84 kcal, 19.8 g protein, 0.3 g carbohydrate, 0.4 g fat and 0 g fiber.
Looking beyond the macronutrients, Salmon is the better source of vitamin B12, while Mahi Mahi is the better source of selenium (see the vitamins and minerals table below).
Mahi mahi is a lean white fish; salmon is oily. That fat is the point — it carries EPA and DHA omega-3s and vitamin D that mahi mahi lacks. Mahi mahi is higher in selenium and lower in calories.
In short: for weight loss or a bigger portion at the same calories, Mahi Mahi; for protein and muscle, Salmon. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.