Chicken Wing (Roasted)vsSalmon (Raw)
Chicken Wing (Roasted) has 254 calories and 24g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g Chicken Wing (Roasted) has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Wing (Roasted) vs Salmon (Raw)
Go with Salmon (Raw) at just 142 kcal per 100g — 44% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Salmon (Raw) packs 19.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Chicken Wing (Roasted) has 141mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Chicken Wing (Roasted)
High in saturated fat with 4.98g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 141mg per 100g.
Salmon (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chicken Broilers Or Fryers Wing Meat And Skin Roasted | Fish Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 142kcal7% | +112kcal |
| Protein | 24g48% | 20g40% | +4.0g |
| Total Fat | 17g22% | 6.3g8% | +11g |
| Saturated Fat | 5.0g25% | 0.98g5% | +4.0g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 141mg47% | 55mg18% | +86mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 12mcg1% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.20mcg1% | — | — |
| Vitamin E | 0.69mg5% | — | — |
| Vitamin K | 0.30mcg0% | — | — |
| Vitamin B6 | 0.56mg33% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 0.35mcg15% | 3.2mcg133% | <0.1mcg |
| Folate | 9.0mcg2% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 6.3mg40% | 7.9mg49% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 98mg4% | 44mg2% | +54mg |
| Calcium | 18mg1% | 12mg1% | +6.0mg |
| Iron | 0.84mg5% | 0.80mg4% | +<0.1mg |
| Potassium | 212mg5% | 490mg10% | <0.1mg |
| Phosphorus | 147mg12% | 200mg16% | <0.1mg |
| Magnesium | 19mg5% | 29mg7% | <0.1mg |
| Zinc | 1.6mg15% | 0.64mg6% | +1.00mg |
| Copper | <0.1mg5% | 0.25mg28% | <0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 26mcg46% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is significantly lower in calories at just 142 kcal per 100g compared to 254 kcal for Chicken Wing (Roasted) — that's 79% fewer calories, making Salmon (Raw) the better choice for calorie-conscious diets.
Protein: Chicken Wing (Roasted) has more protein per 100g (23.8g vs 19.8g), but Salmon (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Salmon (Raw) is the leaner option with 6.34g of total fat per 100g compared to 16.9g. Salmon (Raw) has less saturated fat (0.981g vs 4.98g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Salmon (Raw): 3.18mcg vs 0.35mcg), Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.065mg), Folate (Salmon (Raw): 25mcg vs 9mcg).
Key Minerals: Notable mineral differences include Copper (Salmon (Raw): 0.25mg vs 0.041mg), Zinc (Chicken Wing (Roasted): 1.64mg vs 0.64mg), Potassium (Salmon (Raw): 490mg vs 212mg).
Diet Suitability: Both fit a low-carb or keto diet. Chicken Wing (Roasted) fits a high-protein diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Wing (Roasted) or Salmon (Raw)?
- Chicken Wing (Roasted) has more protein with 23.8g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Chicken Wing (Roasted) or Salmon (Raw)?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 254 kcal.
- Is Chicken Wing (Roasted) or Salmon (Raw) healthier?
- It depends on your goals. Chicken Wing (Roasted) has 254 calories and 23.8g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Wing (Roasted) or Salmon (Raw)?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 16.9g.