How many calories are in one pound of salmon?

Salmon has 576 calories per pound or 127 calories for every 100 grams. Most of its calories are from protein and fat.

How much protein is in one pound of salmon?

An excellent source of protein, a single pound of Salmon contains 186% of recommended daily values or 92.9 grams of protein. However, the protein in salmon is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in salmon?

Salmon is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of calcium, iron and magnesium.

Does salmon contain omega 3 fatty acids?

Salmon is a great source of healthy omega-3 fatty acids, containing a total of 2.33 grams for every pound. It contains significant amounts of DHA and EPA.

What's similar to salmon in cooking?

Crab meat, trout and canned tuna are similar to, or commonly paired with salmon in cooking and recipes.

Food with Nutrition Similar to Salmon

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Summary
Similar seafood
Similar meats
Similar dairy
Other Similar Foods

Salmon source

Similar to Salmon

A common and very nutrient dense seafood, salmon is an excellent source of protein, Vitamin D, potassium, niacin, Vitamin B6 and Vitamin B12. One pound of raw salmon contains about 576 calories.

A couple foods are fairly similar to salmon nutritionally, particularly trout. In addition, crab meat, beef and lamb are moderately alike.

For vegetarians, egg yolk, boiled egg and feta cheese are most similar.

We compared the key nutrients in salmon (protein, Vitamin D, potassium, niacin, Vitamin B6 and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

seafood: Trout, Crab Meat, Canned Tuna

meats: Beef, Lamb, Sausage, Spam, Turkey, Ham, Chicken, Chicken Breast

dairy and eggs: Egg Yolk, Boiled Egg, Feta Cheese, Egg, Fried Egg, Cheddar Cheese, Parmesan Cheese, Mozzarella Cheese

other: Quarter Pounder

The details of the top 20 foods most nutritionally similar to salmon are below.

seafood

Trout

Similarity: > 95%

Trout is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, trout contains more Vitamin C, Vitamin A, Vitamin E and calcium than salmon.

For 100 grams of salmon and trout:

Salmon (3.5 ounces)		Trout (3/4 cup)
21	protein (G)	24
435	Vitamin D (IU)	0
366	potassium (MG)	463
8	niacin (MG)	6.8
0.61	Vitamin B6 (MG)	0.38
4.2	Vitamin B12 (UG)	4.5

However, salmon does contain more Vitamin D and pantothenic acid than trout by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	205
0	sugar (G)	0.04
0.81	saturated fat (G)	2.2
0.03	trans fat (G)	0
0	Vitamin C (MG)	3.4
35	Vitamin A (UG)	87
435	Vitamin D (IU)	0
0.4	Vitamin E (MG)	3.3
7	calcium (MG)	31
0.38	iron (MG)	0.39
0.08	thiamin (MG)	0.14
0.11	riboflavin (MG)	0.11
1	pantothenic acid (MG)	0
0.61	Vitamin B6 (MG)	0.38
4	folate (UG)	12
4.2	Vitamin B12 (UG)	4.5

0.947 | 0.947 | 4.58 Complete Comparison:
Trout vs. Salmon

Crab Meat

Similarity: > 90%

Crab meat is also high in protein, potassium and Vitamin B12. Moreover, crab meat contains more Vitamin C, Vitamin E, calcium and folate than salmon.

For 100 grams of salmon and crab meat:

Salmon (3.5 ounces)		Crab Meat (3/4 cup)
21	protein (G)	18
435	Vitamin D (IU)	0
366	potassium (MG)	259
8	niacin (MG)	2.7
0.61	Vitamin B6 (MG)	0.16
4.2	Vitamin B12 (UG)	3.3

However, salmon does contain more Vitamin A, Vitamin D, niacin and Vitamin B6 than crab meat by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	83
0.81	saturated fat (G)	0.2
0.03	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
35	Vitamin A (UG)	1
435	Vitamin D (IU)	0
0.4	Vitamin E (MG)	1.8
7	calcium (MG)	91
0.38	iron (MG)	0.5
0.08	thiamin (MG)	0.02
0.11	riboflavin (MG)	0.09
1	pantothenic acid (MG)	1
0.61	Vitamin B6 (MG)	0.16
4	folate (UG)	51
4.2	Vitamin B12 (UG)	3.3

0.94 | 0.94 | 4.38 Complete Comparison:
Crab Meat vs. Salmon

Canned Tuna

Similarity: 84%

Canned tuna is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, canned tuna contains more iron than salmon.

For 100 grams of salmon and canned tuna:

Salmon (3.5 ounces)		Canned Tuna (3.5 ounces)
21	protein (G)	24
435	Vitamin D (IU)	0
366	potassium (MG)	237
8	niacin (MG)	5.8
0.61	Vitamin B6 (MG)	0.22
4.2	Vitamin B12 (UG)	1.2

However, salmon does contain more Vitamin A, Vitamin D, Vitamin E, thiamin and pantothenic acid than canned tuna by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	128
0.81	saturated fat (G)	0.79
0.03	trans fat (G)	0
35	Vitamin A (UG)	6
435	Vitamin D (IU)	0
0.4	Vitamin E (MG)	0
7	calcium (MG)	14
0.38	iron (MG)	0.97
0.08	thiamin (MG)	0.01
0.11	riboflavin (MG)	0.04
1	pantothenic acid (MG)	0.12
0.61	Vitamin B6 (MG)	0.22
4	folate (UG)	2
4.2	Vitamin B12 (UG)	1.2

0.838 | 0.838 | 3.4 Complete Comparison:
Canned Tuna vs. Salmon

meats

There are quite a few meats that offer similar nutritional benefits to salmon. Beef, lamb, sausage, spam and turkey are all high in protein, Vitamin D, potassium, niacin, Vitamin B6 and or Vitamin B12.

Beef

Similarity: > 90%

Beef is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, beef contains more trans fat, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and beef:

Salmon (3.5 ounces)		Beef (3.5 ounces)
21	protein (G)	25
435	Vitamin D (IU)	2
366	potassium (MG)	275
8	niacin (MG)	4.5
0.61	Vitamin B6 (MG)	0.34
4.2	Vitamin B12 (UG)	2.9

However, salmon does contain more Vitamin A and Vitamin D than beef by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	277
0.81	saturated fat (G)	7.3
0.03	trans fat (G)	1.2
35	Vitamin A (UG)	3
435	Vitamin D (IU)	2
0.4	Vitamin E (MG)	0.12
7	calcium (MG)	35
0.38	iron (MG)	2.3
0.08	thiamin (MG)	0.05
0.11	riboflavin (MG)	0.18
1	pantothenic acid (MG)	0.66
0.61	Vitamin B6 (MG)	0.34
4	folate (UG)	11
4.2	Vitamin B12 (UG)	2.9

0.918 | 0.918 | 4.7 Complete Comparison:
Beef vs. Salmon

Lamb

Similarity: > 90%

Lamb is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, lamb contains more calcium, iron and riboflavin than salmon.

For 100 grams of salmon and lamb:

Salmon (3.5 ounces)		Lamb (3.5 ounces)
21	protein (G)	25
435	Vitamin D (IU)	2
366	potassium (MG)	339
8	niacin (MG)	6.7
0.61	Vitamin B6 (MG)	0.14
4.2	Vitamin B12 (UG)	2.6

However, salmon does contain more Vitamin A, Vitamin D and Vitamin B6 than lamb by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	283
0.81	saturated fat (G)	8.1
0.03	trans fat (G)	0
35	Vitamin A (UG)	0
435	Vitamin D (IU)	2
0.4	Vitamin E (MG)	0.14
7	calcium (MG)	22
0.38	iron (MG)	1.8
0.08	thiamin (MG)	0.1
0.11	riboflavin (MG)	0.25
1	pantothenic acid (MG)	0.66
0.61	Vitamin B6 (MG)	0.14
4	folate (UG)	19
4.2	Vitamin B12 (UG)	2.6

0.909 | 0.909 | 4.83 Complete Comparison:
Lamb vs. Salmon

Sausage

Similarity: 85%

Sausage is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, sausage contains more iron, thiamin and riboflavin than salmon.

For 100 grams of salmon and sausage:

Salmon (3.5 ounces)		Sausage (1.25 link)
21	protein (G)	18
435	Vitamin D (IU)	41
366	potassium (MG)	339
8	niacin (MG)	6.3
0.61	Vitamin B6 (MG)	0.37
4.2	Vitamin B12 (UG)	0.9

However, salmon does contain more Vitamin A and Vitamin D than sausage by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	324
0	sugar (G)	1.4
0.81	saturated fat (G)	9
0.03	trans fat (G)	0.1
35	Vitamin A (UG)	10
435	Vitamin D (IU)	41
0.4	Vitamin E (MG)	0.25
7	calcium (MG)	13
0.38	iron (MG)	1.3
0.08	thiamin (MG)	0.35
0.11	riboflavin (MG)	0.26
1	pantothenic acid (MG)	0.84
0.61	Vitamin B6 (MG)	0.37
4	folate (UG)	4
4.2	Vitamin B12 (UG)	0.9

0.849 | 0.849 | 4.09 Complete Comparison:
Sausage vs. Salmon

Spam

Similarity: 84%

Spam is also high in protein and potassium. Moreover, spam contains more Vitamin C, thiamin, riboflavin and folate than salmon.

For 100 grams of salmon and spam:

Salmon (3.5 ounces)		Spam (3.5 ounces)
21	protein (G)	13
435	Vitamin D (IU)	23
366	potassium (MG)	564
8	niacin (MG)	3.2
0.61	Vitamin B6 (MG)	0.28
4.2	Vitamin B12 (UG)	0.61

However, salmon does contain more Vitamin A, Vitamin D, calcium, niacin and pantothenic acid than spam by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	293
0.81	saturated fat (G)	8.9
0.03	trans fat (G)	0
0	Vitamin C (MG)	43
35	Vitamin A (UG)	0
435	Vitamin D (IU)	23
0.4	Vitamin E (MG)	0.24
7	calcium (MG)	0
0.38	iron (MG)	0.64
0.08	thiamin (MG)	0.26
0.11	riboflavin (MG)	0.18
1	pantothenic acid (MG)	0
0.61	Vitamin B6 (MG)	0.28
4	folate (UG)	4
4.2	Vitamin B12 (UG)	0.61

0.835 | 0.835 | 3.75 Complete Comparison:
Spam vs. Salmon

Turkey

Similarity: 83%

Turkey is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, turkey contains more iron and riboflavin than salmon.

For 100 grams of salmon and turkey:

Salmon (3.5 ounces)		Turkey (3.5 ounces)
21	protein (G)	29
435	Vitamin D (IU)	15
366	potassium (MG)	239
8	niacin (MG)	9.6
0.61	Vitamin B6 (MG)	0.62
4.2	Vitamin B12 (UG)	1

However, salmon does contain more Vitamin A and Vitamin D than turkey by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	189
0.81	saturated fat (G)	2.2
0.03	trans fat (G)	0.1
35	Vitamin A (UG)	12
435	Vitamin D (IU)	15
0.4	Vitamin E (MG)	0.07
7	calcium (MG)	14
0.38	iron (MG)	1.1
0.08	thiamin (MG)	0.05
0.11	riboflavin (MG)	0.28
1	pantothenic acid (MG)	0.95
0.61	Vitamin B6 (MG)	0.62
4	folate (UG)	9
4.2	Vitamin B12 (UG)	1

0.826 | 0.826 | 4.38 Complete Comparison:
Turkey vs. Salmon

Ham

Similarity: 82%

Ham is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, ham contains more iron, thiamin and riboflavin than salmon.

For 100 grams of salmon and ham:

Salmon (3.5 ounces)		Ham (3.5 ounces)
21	protein (G)	16
435	Vitamin D (IU)	26
366	potassium (MG)	311
8	niacin (MG)	4.2
0.61	Vitamin B6 (MG)	0.26
4.2	Vitamin B12 (UG)	0.95

However, salmon does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than ham by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	263
0.81	saturated fat (G)	7.2
0.03	trans fat (G)	0
35	Vitamin A (UG)	0
435	Vitamin D (IU)	26
0.4	Vitamin E (MG)	0.27
7	calcium (MG)	10
0.38	iron (MG)	0.79
0.08	thiamin (MG)	0.71
0.11	riboflavin (MG)	0.19
1	pantothenic acid (MG)	0.18
0.61	Vitamin B6 (MG)	0.26
4	folate (UG)	1
4.2	Vitamin B12 (UG)	0.95

0.818 | 0.818 | 3.69 Complete Comparison:
Ham vs. Salmon

Chicken

Similarity: 79%

Chicken is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more iron and riboflavin than salmon.

For 100 grams of salmon and chicken:

Salmon (3.5 ounces)		Chicken (3.5 ounces)
21	protein (G)	23
435	Vitamin D (IU)	0
366	potassium (MG)	677
8	niacin (MG)	7.1
0.61	Vitamin B6 (MG)	0.54
4.2	Vitamin B12 (UG)	0.51

However, salmon does contain more Vitamin A, Vitamin D and Vitamin B12 than chicken by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	189
0.81	saturated fat (G)	3.1
0.03	trans fat (G)	0.09
35	Vitamin A (UG)	0
435	Vitamin D (IU)	0
0.4	Vitamin E (MG)	0.39
7	calcium (MG)	8
0.38	iron (MG)	0.93
0.08	thiamin (MG)	0.12
0.11	riboflavin (MG)	0.3
1	pantothenic acid (MG)	1.3
0.61	Vitamin B6 (MG)	0.54
4	folate (UG)	2
4.2	Vitamin B12 (UG)	0.51

0.794 | 0.794 | 3.86 Complete Comparison:
Chicken vs. Salmon

Chicken Breast

Similarity: 77%

Chicken breast is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, chicken breast contains more calcium, iron and folate than salmon.

For 100 grams of salmon and chicken breast:

Salmon (3.5 ounces)		Chicken Breast (3/4 cup)
21	protein (G)	31
435	Vitamin D (IU)	5
366	potassium (MG)	256
8	niacin (MG)	14
0.61	Vitamin B6 (MG)	0.6
4.2	Vitamin B12 (UG)	0.34

However, salmon does contain more Vitamin A, Vitamin D and Vitamin B12 than chicken breast by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	165
0.81	saturated fat (G)	1
0.03	trans fat (G)	0
35	Vitamin A (UG)	6
435	Vitamin D (IU)	5
0.4	Vitamin E (MG)	0.27
7	calcium (MG)	15
0.38	iron (MG)	1
0.08	thiamin (MG)	0.07
0.11	riboflavin (MG)	0.11
1	pantothenic acid (MG)	0.97
0.61	Vitamin B6 (MG)	0.6
4	folate (UG)	4
4.2	Vitamin B12 (UG)	0.34

0.772 | 0.772 | 3.99 Complete Comparison:
Chicken Breast vs. Salmon

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to salmon. Egg yolk, boiled egg, feta cheese, egg and fried egg are all high in protein, Vitamin D, potassium, niacin, Vitamin B6 and or Vitamin B12.

Egg Yolk

Similarity: 88%

Egg yolk is high in many of the same nutrients as salmon, including protein, Vitamin D, Vitamin B6 and Vitamin B12. Moreover, egg yolk contains more Vitamin A, Vitamin E, calcium and iron than salmon.

For 100 grams of salmon and egg yolk:

Salmon (3.5 ounces)		Egg Yolk (6 large)
21	protein (G)	16
435	Vitamin D (IU)	218
366	potassium (MG)	109
8	niacin (MG)	0.02
0.61	Vitamin B6 (MG)	0.35
4.2	Vitamin B12 (UG)	2

However, salmon does contain more potassium and niacin than egg yolk by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	322
0	sugar (G)	0.56
0.81	saturated fat (G)	9.6
0.03	trans fat (G)	0
35	Vitamin A (UG)	381
435	Vitamin D (IU)	218
0.4	Vitamin E (MG)	2.6
7	calcium (MG)	129
0.38	iron (MG)	2.7
0.08	thiamin (MG)	0.18
0.11	riboflavin (MG)	0.53
1	pantothenic acid (MG)	3
0.61	Vitamin B6 (MG)	0.35
4	folate (UG)	146
4.2	Vitamin B12 (UG)	2

0.88 | 0.88 | 6.97 Complete Comparison:
Egg Yolk vs. Salmon

Boiled Egg

Similarity: 86%

Boiled egg is also high in protein, Vitamin D and Vitamin B12. Also, boiled egg contains more Vitamin A, calcium and iron than salmon.

For 100 grams of salmon and boiled egg:

Salmon (3.5 ounces)		Boiled Egg (3/4 cup)
21	protein (G)	13
435	Vitamin D (IU)	87
366	potassium (MG)	126
8	niacin (MG)	0.06
0.61	Vitamin B6 (MG)	0.12
4.2	Vitamin B12 (UG)	1.1

However, salmon does contain more potassium, niacin and Vitamin B6 than boiled egg by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	155
0	sugar (G)	1.1
0.81	saturated fat (G)	3.3
0.03	trans fat (G)	0
35	Vitamin A (UG)	149
435	Vitamin D (IU)	87
0.4	Vitamin E (MG)	1
7	calcium (MG)	50
0.38	iron (MG)	1.2
0.08	thiamin (MG)	0.07
0.11	riboflavin (MG)	0.51
1	pantothenic acid (MG)	1.4
0.61	Vitamin B6 (MG)	0.12
4	folate (UG)	44
4.2	Vitamin B12 (UG)	1.1

0.855 | 0.855 | 3.59 Complete Comparison:
Boiled Egg vs. Salmon

Feta Cheese

Similarity: 84%

Feta cheese is also high in protein, Vitamin B6 and Vitamin B12. Moreover, feta cheese contains more Vitamin A, calcium, thiamin and riboflavin than salmon.

For 100 grams of salmon and feta cheese:

Salmon (3.5 ounces)		Feta Cheese (5/8 cup)
21	protein (G)	14
435	Vitamin D (IU)	16
366	potassium (MG)	62
8	niacin (MG)	0.99
0.61	Vitamin B6 (MG)	0.42
4.2	Vitamin B12 (UG)	1.7

However, salmon does contain more Vitamin D, potassium and niacin than feta cheese by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	265
0.81	saturated fat (G)	13
0.03	trans fat (G)	0
35	Vitamin A (UG)	125
435	Vitamin D (IU)	16
0.4	Vitamin E (MG)	0.18
7	calcium (MG)	493
0.38	iron (MG)	0.65
0.08	thiamin (MG)	0.15
0.11	riboflavin (MG)	0.84
1	pantothenic acid (MG)	0.97
0.61	Vitamin B6 (MG)	0.42
4	folate (UG)	32
4.2	Vitamin B12 (UG)	1.7

0.843 | 0.843 | 5.04 Complete Comparison:
Feta Cheese vs. Salmon

Egg

Similarity: 84%

Egg is also high in protein, Vitamin D and Vitamin B12. Moreover, egg contains more Vitamin A, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and egg:

Salmon (3.5 ounces)		Egg (2 large)
21	protein (G)	13
435	Vitamin D (IU)	82
366	potassium (MG)	138
8	niacin (MG)	0.08
0.61	Vitamin B6 (MG)	0.17
4.2	Vitamin B12 (UG)	0.89

However, salmon does contain more potassium, niacin and Vitamin B6 than egg by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	143
0	sugar (G)	0.37
0.81	saturated fat (G)	3.1
0.03	trans fat (G)	0.04
35	Vitamin A (UG)	160
435	Vitamin D (IU)	82
0.4	Vitamin E (MG)	1.1
7	calcium (MG)	56
0.38	iron (MG)	1.8
0.08	thiamin (MG)	0.04
0.11	riboflavin (MG)	0.46
1	pantothenic acid (MG)	1.5
0.61	Vitamin B6 (MG)	0.17
4	folate (UG)	47
4.2	Vitamin B12 (UG)	0.89

0.84 | 0.84 | 3.59 Complete Comparison:
Egg vs. Salmon

Fried Egg

Similarity: 84%

Fried egg is also high in protein, Vitamin D and Vitamin B12. Moreover, fried egg contains more Vitamin A, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and fried egg:

Salmon (3.5 ounces)		Fried Egg (2.25 large)
21	protein (G)	14
435	Vitamin D (IU)	88
366	potassium (MG)	152
8	niacin (MG)	0.08
0.61	Vitamin B6 (MG)	0.18
4.2	Vitamin B12 (UG)	0.97

However, salmon does contain more potassium, niacin and Vitamin B6 than fried egg by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	196
0	sugar (G)	0.4
0.81	saturated fat (G)	4.3
0.03	trans fat (G)	0.04
35	Vitamin A (UG)	219
435	Vitamin D (IU)	88
0.4	Vitamin E (MG)	1.3
7	calcium (MG)	62
0.38	iron (MG)	1.9
0.08	thiamin (MG)	0.04
0.11	riboflavin (MG)	0.5
1	pantothenic acid (MG)	1.7
0.61	Vitamin B6 (MG)	0.18
4	folate (UG)	51
4.2	Vitamin B12 (UG)	0.97

0.835 | 0.835 | 4.12 Complete Comparison:
Fried Egg vs. Salmon

Cheddar Cheese

Similarity: 80%

Cheddar cheese is also high in protein and Vitamin B12. Also, cheddar cheese contains more Vitamin A, calcium and riboflavin than salmon.

For 100 grams of salmon and cheddar cheese:

Salmon (3.5 ounces)		Cheddar Cheese (3/4 cup)
21	protein (G)	23
435	Vitamin D (IU)	24
366	potassium (MG)	76
8	niacin (MG)	0.06
0.61	Vitamin B6 (MG)	0.07
4.2	Vitamin B12 (UG)	1.1

However, salmon does contain more Vitamin D, potassium, niacin, pantothenic acid and Vitamin B6 than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	403
0	sugar (G)	0.48
0.81	saturated fat (G)	19
0.03	trans fat (G)	0
35	Vitamin A (UG)	337
435	Vitamin D (IU)	24
0.4	Vitamin E (MG)	0.71
7	calcium (MG)	710
0.38	iron (MG)	0.14
0.08	thiamin (MG)	0.03
0.11	riboflavin (MG)	0.43
1	pantothenic acid (MG)	0.41
0.61	Vitamin B6 (MG)	0.07
4	folate (UG)	27
4.2	Vitamin B12 (UG)	1.1

0.796 | 0.796 | 5.35 Complete Comparison:
Cheddar Cheese vs. Salmon

Parmesan Cheese

Similarity: 78%

Parmesan cheese is also high in protein and Vitamin B12. Moreover, parmesan cheese contains more Vitamin A, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and parmesan cheese:

Salmon (3.5 ounces)		Parmesan Cheese (3.5 ounces)
21	protein (G)	36
435	Vitamin D (IU)	19
366	potassium (MG)	92
8	niacin (MG)	0.27
0.61	Vitamin B6 (MG)	0.09
4.2	Vitamin B12 (UG)	1.2

However, salmon does contain more Vitamin D, potassium, niacin, pantothenic acid and Vitamin B6 than parmesan cheese by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	392
0	sugar (G)	0.11
0.81	saturated fat (G)	15
0.03	trans fat (G)	0
35	Vitamin A (UG)	207
435	Vitamin D (IU)	19
0.4	Vitamin E (MG)	0.22
7	calcium (MG)	1184
0.38	iron (MG)	0.82
0.08	thiamin (MG)	0.04
0.11	riboflavin (MG)	0.33
1	pantothenic acid (MG)	0.45
0.61	Vitamin B6 (MG)	0.09
4	folate (UG)	7
4.2	Vitamin B12 (UG)	1.2

0.783 | 0.783 | 5.7 Complete Comparison:
Parmesan Cheese vs. Salmon

Mozzarella Cheese

Similarity: 78%

Mozzarella cheese is also high in protein and contains some of the same nutrients. Also, mozzarella cheese contains more Vitamin A, calcium and riboflavin than salmon.

For 100 grams of salmon and mozzarella cheese:

Salmon (3.5 ounces)		Mozzarella Cheese (3.5 ounces)
21	protein (G)	22
435	Vitamin D (IU)	18
366	potassium (MG)	75
8	niacin (MG)	0.09
0.61	Vitamin B6 (MG)	0.06
4.2	Vitamin B12 (UG)	0.73

However, salmon does contain more Vitamin D, potassium, niacin, pantothenic acid and Vitamin B6 than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	318
0	sugar (G)	1
0.81	saturated fat (G)	16
0.03	trans fat (G)	0
35	Vitamin A (UG)	197
435	Vitamin D (IU)	18
0.4	Vitamin E (MG)	0.21
7	calcium (MG)	575
0.38	iron (MG)	0.2
0.08	thiamin (MG)	0.02
0.11	riboflavin (MG)	0.27
1	pantothenic acid (MG)	0.07
0.61	Vitamin B6 (MG)	0.06
4	folate (UG)	8
4.2	Vitamin B12 (UG)	0.73

0.78 | 0.78 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Salmon

other

Quarter Pounder

Similarity: 87%

Quarter pounder is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, quarter pounder contains more dietary fiber, Vitamin C and calcium than salmon.

For 100 grams of salmon and quarter pounder:

Salmon (3.5 ounces)		Quarter Pounder (5/8 burger)
21	protein (G)	14
435	Vitamin D (IU)	0
366	potassium (MG)	227
8	niacin (MG)	4.5
0.61	Vitamin B6 (MG)	0
4.2	Vitamin B12 (UG)	1.3

However, salmon does contain more Vitamin A, Vitamin D, Vitamin E, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

127	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
0.81	saturated fat (G)	4
0.03	trans fat (G)	0
0	Vitamin C (MG)	0.9
35	Vitamin A (UG)	0
435	Vitamin D (IU)	0
0.4	Vitamin E (MG)	0
7	calcium (MG)	84
0.38	iron (MG)	2.4
0.08	thiamin (MG)	0.18
0.11	riboflavin (MG)	0.34
1	pantothenic acid (MG)	0
0.61	Vitamin B6 (MG)	0
4	folate (UG)	56
4.2	Vitamin B12 (UG)	1.3

0.873 | 0.873 | 3.23 Complete Comparison:
Quarter Pounder vs. Salmon

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