Salmon vs. Pili Nut
Nutrition comparison of Salmon and Pili Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pili nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pili nut:
- Both pili nut and salmon are high in calories, potassium and protein.
- Pili nut has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pili nut is an excellent source of calcium and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pili nut and salmon are high in calories. Pili nut has 466% more calories than salmon - pili nut has 719 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to pili nut for carbs. Salmon has a macronutrient ratio of 67:0:33 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pili Nut | |
|---|---|---|
| Protein | 67% | 6% |
| Carbohydrates | ~ | 2% |
| Fat | 33% | 92% |
| Alcohol | ~ | ~ |
carbohydrates
Both pili nut and salmon are low in carbohydrates - pili nut has 4g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both pili nut and salmon are high in protein. Salmon has 90% more protein than pili nut - pili nut has 10.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and salmon has 97% less saturated fat than pili nut - pili nut has 31.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pili nut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pili nut does not contain significant amounts.
cholesterol
Pili nut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pili nut does not contain significant amounts.
Vitamins
Vitamin C
Pili nut and salmon contain similar amounts of Vitamin C - pili nut has 0.6mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 16 times more Vitamin A than pili nut - pili nut has 2ug 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 pili nut - salmon has 435iu of Vitamin D per 100 grams and pili nut does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than pili nut - salmon has 0.4mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Salmon and pili nut contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and pili nut contain significant amounts of riboflavin.
| Salmon | Pili Nut | |
|---|---|---|
| Thiamin | 0.08 MG | 0.913 MG |
| Riboflavin | 0.105 MG | 0.093 MG |
| Niacin | 7.995 MG | 0.519 MG |
| Pantothenic acid | 1.03 MG | 0.479 MG |
| Vitamin B6 | 0.611 MG | 0.115 MG |
| Folate | 4 UG | 60 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pili nut is an excellent source of calcium and it has 19 times more calcium than salmon - pili nut has 145mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pili nut is an excellent source of iron and it has 829% more iron than salmon - pili nut has 3.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pili nut and salmon are high in potassium. Pili nut has 39% more potassium than salmon - pili nut has 507mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pili nut has more linoleic acid than salmon per 100 grams.
| Salmon | Pili Nut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 7.605 G |
| Total | 0.085 G | 7.605 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 (%) |
Pili Nut 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 pili nut or salmon contain more calories in 100 grams?Both pili nut and salmon are high in calories. Pili nut has 470% more calories than salmon - pili nut has 719 calories in 100g and salmon has 127 calories.
Is pili nut or salmon better for protein?
Both pili nut and salmon are high in protein. Salmon has 90% more protein than pili nut - pili nut has 10.8g of protein per 100 grams and salmon has 20.5g of protein.
Does pili nut or salmon contain more calcium?
Pili nut is a rich source of calcium and it has 19 times more calcium than salmon - pili nut has 145mg of calcium in 100 grams and salmon has 7mg of calcium.
Does pili nut or salmon contain more iron?
Pili nut is an abundant source of iron and it has 830% more iron than salmon - pili nut has 3.5mg of iron in 100 grams and salmon has 0.38mg of iron.
Does pili nut or salmon contain more potassium?
Both pili nut and salmon are high in potassium. Pili nut has 40% more potassium than salmon - pili nut has 507mg of potassium in 100 grams and salmon has 366mg of potassium.