Salmon vs. Hazelnut
Nutrition comparison of Salmon and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and hazelnut:
- Both hazelnut and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than hazelnut.
- Hazelnut has more thiamin and folate, however, salmon contains more niacin and Vitamin B12.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Salmon has signficantly less saturated fat than hazelnut.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and salmon are high in calories. Hazelnut has 409% more calories than salmon - hazelnut has 646 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to hazelnut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Hazelnut | |
|---|---|---|
| Protein | 67% | 9% |
| Carbohydrates | ~ | 10% |
| Fat | 33% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than salmon - hazelnut has 9.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both hazelnut and salmon are high in protein. Salmon has 36% more protein than hazelnut - hazelnut has 15g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and hazelnut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and hazelnut does not contain significant amounts.
cholesterol
Hazelnut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than salmon - hazelnut has 3.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than hazelnut - hazelnut has 3ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than hazelnut - salmon has 435iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 37 times more Vitamin E than salmon - hazelnut has 15.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and hazelnut contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin and folate, however, salmon contains more niacin and Vitamin B12. Both salmon and hazelnut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Salmon | Hazelnut | |
|---|---|---|
| Thiamin | 0.08 MG | 0.338 MG |
| Riboflavin | 0.105 MG | 0.123 MG |
| Niacin | 7.995 MG | 2.05 MG |
| Pantothenic acid | 1.03 MG | 0.923 MG |
| Vitamin B6 | 0.611 MG | 0.62 MG |
| Folate | 4 UG | 88 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 16 times more calcium than salmon - hazelnut has 123mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 10 times more iron than salmon - hazelnut has 4.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both hazelnut and salmon are high in potassium. Hazelnut has 106% more potassium than salmon - hazelnut has 755mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than hazelnut per 100 grams. Both salmon and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.06 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than salmon per 100 grams.
| Salmon | Hazelnut | |
|---|---|---|
| other omega 6 | 0.006 G | 0.06 G |
| linoleic acid | 0.081 G | 8.403 G |
| Total | 0.087 G | 8.463 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Hazelnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hazelnut or salmon contain more calories in 100 grams?Both hazelnut and salmon are high in calories. Hazelnut has 410% more calories than salmon - hazelnut has 646 calories in 100g and salmon has 127 calories.
Is hazelnut or salmon better for protein?
Both hazelnut and salmon are high in protein. Salmon has 40% more protein than hazelnut - hazelnut has 15g of protein per 100 grams and salmon has 20.5g of protein.
Does hazelnut or salmon contain more calcium?
Hazelnut is a rich source of calcium and it has 16 times more calcium than salmon - hazelnut has 123mg of calcium in 100 grams and salmon has 7mg of calcium.
Does hazelnut or salmon contain more iron?
Hazelnut is an abundant source of iron and it has 10 times more iron than salmon - hazelnut has 4.4mg of iron in 100 grams and salmon has 0.38mg of iron.
Does hazelnut or salmon contain more potassium?
Both hazelnut and salmon are high in potassium. Hazelnut has 110% more potassium than salmon - hazelnut has 755mg of potassium in 100 grams and salmon has 366mg of potassium.