Food with Nutrition Similar to Salt

image of salt

Similar to Salt

A very popular seasoning, one teaspoon of salt contains zero calories and zero grams of protein.

Tumeric is similar to salt nutritionally. Other similar foods include cardamom, cinnamon and ginger.

We compared the nutritional profile of salt to hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Tumeric, Cardamom, Cinnamon, Ginger, Black Pepper, Tea Powder, Nutmeg
nuts, grains and legumes: Pine Nut, Wheat Germ, Oats, Tofu, Hazelnut, Pecan, Granola, Green Tea, Fried Tofu, Brown Rice, Walnut, Soy Sauce
sweets: Bittersweet Chocolate
The details of the top 20 foods most nutritionally similar to salt are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to salt including tumeric, cardamom, cinnamon, ginger and black pepper.

Tumeric

image of tumeric

Similarity: > 90%

More nutritionally dense than salt, tumeric contains nutrients similar to salt, but in smaller amounts overall. Also, tumeric contains more dietary fiber and protein than salt.

For 100 grams of salt and tumeric:

Salt
(17 tsps) 		Tumeric
(33 tsps)

0
calories (KCAL)
312
0
dietary fiber (G)
23
0
sugar (G)
3.2
0
protein (G)
9.7
0
saturated fat (G)
1.8
0
trans fat (G)
0.06
0
Vitamin C (MG)
0.7
0
Vitamin E (MG)
4.4
24
calcium (MG)
168
0.33
iron (MG)
55
8
potassium (MG)
2080
0
thiamin (MG)
0.06
0
riboflavin (MG)
0.15
0
niacin (MG)
1.4
0
pantothenic acid (MG)
0.54
0
Vitamin B6 (MG)
0.11
0
folate (UG)
20
0.916 | 0.916 | 7.4 Complete Comparison:
Tumeric vs. Salt

Cardamom

image of cardamom

Similarity: 89%

More nutritionally dense than salt, cardamom contains nutrients similar to salt, but in smaller amounts overall. Also, cardamom contains more dietary fiber, protein and Vitamin C than salt.

For 100 grams of salt and cardamom:

Salt
(17 tsps) 		Cardamom
(50 tsps)

0
calories (KCAL)
311
0
dietary fiber (G)
28
0
protein (G)
11
0
saturated fat (G)
0.68
0
Vitamin C (MG)
21
24
calcium (MG)
383
0.33
iron (MG)
14
8
potassium (MG)
1119
0
thiamin (MG)
0.2
0
riboflavin (MG)
0.18
0
niacin (MG)
1.1
0
Vitamin B6 (MG)
0.23
0.891 | 0.891 | 7.2 Complete Comparison:
Cardamom vs. Salt

Cinnamon

image of cinnamon

Similarity: 89%

More nutritionally dense than salt, cinnamon contains nutrients similar to salt, but in smaller amounts overall. Also, cinnamon contains more dietary fiber and protein than salt.

For 100 grams of salt and cinnamon:

Salt
(17 tsps) 		Cinnamon
(38 tsps)

0
calories (KCAL)
247
0
dietary fiber (G)
53
0
sugar (G)
2.2
0
protein (G)
4
0
saturated fat (G)
0.35
0
Vitamin C (MG)
3.8
0
Vitamin A (UG)
15
0
Vitamin E (MG)
2.3
24
calcium (MG)
1002
0.33
iron (MG)
8.3
8
potassium (MG)
431
0
thiamin (MG)
0.02
0
riboflavin (MG)
0.04
0
niacin (MG)
1.3
0
pantothenic acid (MG)
0.36
0
Vitamin B6 (MG)
0.16
0
folate (UG)
6
0.889 | 0.889 | 5.7 Complete Comparison:
Cinnamon vs. Salt

Ginger

image of ginger

Similarity: 88%

More nutritionally dense than salt, ginger contains nutrients similar to salt, but in smaller amounts overall. Also, ginger contains more dietary fiber and protein than salt.

For 100 grams of salt and ginger:

Salt
(17 tsps) 		Ginger
(56 tsps)

0
calories (KCAL)
335
0
dietary fiber (G)
14
0
sugar (G)
3.4
0
protein (G)
9
0
saturated fat (G)
2.6
0
Vitamin C (MG)
0.7
0
Vitamin A (UG)
2
24
calcium (MG)
114
0.33
iron (MG)
20
8
potassium (MG)
1320
0
thiamin (MG)
0.05
0
riboflavin (MG)
0.17
0
niacin (MG)
9.6
0
pantothenic acid (MG)
0.48
0
Vitamin B6 (MG)
0.63
0
folate (UG)
13
0.883 | 0.883 | 7.85 Complete Comparison:
Ginger vs. Salt

Black Pepper

image of black pepper

Similarity: 87%

More nutritionally dense than salt, black pepper contains nutrients similar to salt, but in smaller amounts overall. Also, black pepper contains more dietary fiber, protein and Vitamin A than salt.

For 100 grams of salt and black pepper:

Salt
(17 tsps) 		Black Pepper
(43 tsps)

0
calories (KCAL)
251
0
dietary fiber (G)
25
0
sugar (G)
0.64
0
protein (G)
10
0
saturated fat (G)
1.4
0
Vitamin A (UG)
27
0
Vitamin E (MG)
1
24
calcium (MG)
443
0.33
iron (MG)
9.7
8
potassium (MG)
1329
0
thiamin (MG)
0.11
0
riboflavin (MG)
0.18
0
niacin (MG)
1.1
0
pantothenic acid (MG)
1.4
0
Vitamin B6 (MG)
0.29
0
folate (UG)
17
0.868 | 0.868 | 7.22 Complete Comparison:
Black Pepper vs. Salt

Tea Powder

image of tea powder

Similarity: 86%

More nutritionally dense than salt, tea powder contains nutrients similar to salt, but in smaller amounts overall. Also, tea powder contains more dietary fiber, protein and calcium than salt.

For 100 grams of salt and tea powder:

Salt
(17 tsps) 		Tea Powder
(143 servings)

0
calories (KCAL)
315
0
dietary fiber (G)
8.5
0
sugar (G)
5.5
0
protein (G)
20
24
calcium (MG)
118
0.33
iron (MG)
2.3
8
potassium (MG)
6040
0
riboflavin (MG)
0.99
0
niacin (MG)
11
0
pantothenic acid (MG)
4.5
0
Vitamin B6 (MG)
0.36
0
folate (UG)
103
0.863 | 0.863 | 8.01 Complete Comparison:
Tea Powder vs. Salt

Nutmeg

image of nutmeg

Similarity: 75%

More nutritionally dense than salt, nutmeg contains nutrients similar to salt, but in smaller amounts overall. Also, nutmeg contains more dietary fiber and protein than salt.

For 100 grams of salt and nutmeg:

Salt
(17 tsps) 		Nutmeg
(45 tsps)

0
calories (KCAL)
525
0
dietary fiber (G)
21
0
sugar (G)
3
0
protein (G)
5.8
0
saturated fat (G)
26
0
Vitamin C (MG)
3
0
Vitamin A (UG)
5
24
calcium (MG)
184
0.33
iron (MG)
3
8
potassium (MG)
350
0
thiamin (MG)
0.35
0
riboflavin (MG)
0.06
0
niacin (MG)
1.3
0
Vitamin B6 (MG)
0.16
0
folate (UG)
76
0.75 | 0.75 | 5.49 Complete Comparison:
Nutmeg vs. Salt

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to salt. Pine nut, wheat germ, oats, tofu and hazelnut are all high in .

Pine Nut

image of pine nut

Similarity: 85%

More nutritionally dense than salt, pine nut contains nutrients similar to salt, but in smaller amounts overall. Also, pine nut contains more dietary fiber and protein than salt.

For 100 grams of salt and pine nut:

Salt
(17 tsps) 		Pine Nut
(3/4 cup)

0
calories (KCAL)
673
0
dietary fiber (G)
3.7
0
sugar (G)
3.6
0
protein (G)
14
0
saturated fat (G)
4.9
0
Vitamin C (MG)
0.8
0
Vitamin A (UG)
1
0
Vitamin E (MG)
9.3
24
calcium (MG)
16
0.33
iron (MG)
5.5
8
potassium (MG)
597
0
thiamin (MG)
0.36
0
riboflavin (MG)
0.23
0
niacin (MG)
4.4
0
pantothenic acid (MG)
0.31
0
Vitamin B6 (MG)
0.09
0
folate (UG)
34
0.845 | 0.845 | 8.15 Complete Comparison:
Pine Nut vs. Salt

Wheat Germ

image of wheat germ

Similarity: 84%

More nutritionally dense than salt, wheat germ contains nutrients similar to salt, but in smaller amounts overall. Also, wheat germ contains more dietary fiber, protein and calcium than salt.

For 100 grams of salt and wheat germ:

Salt
(17 tsps) 		Wheat Germ
(7/8 cup)

0
calories (KCAL)
360
0
dietary fiber (G)
13
0
protein (G)
23
0
saturated fat (G)
1.7
24
calcium (MG)
39
0.33
iron (MG)
6.3
8
potassium (MG)
892
0
thiamin (MG)
1.9
0
riboflavin (MG)
0.5
0
niacin (MG)
6.8
0
pantothenic acid (MG)
2.3
0
Vitamin B6 (MG)
1.3
0
folate (UG)
281
0.838 | 0.838 | 11.17 Complete Comparison:
Wheat Germ vs. Salt

Oats

image of oats

Similarity: 83%

More nutritionally dense than salt, oats contain nutrients similar to salt, but in smaller amounts overall. Also, oats contains more dietary fiber, protein and calcium than salt.

For 100 grams of salt and oats:

Salt
(17 tsps) 		Oats
(5/8 cup)

0
calories (KCAL)
389
0
dietary fiber (G)
11
0
protein (G)
17
0
saturated fat (G)
1.2
24
calcium (MG)
54
0.33
iron (MG)
4.7
8
potassium (MG)
429
0
thiamin (MG)
0.76
0
riboflavin (MG)
0.14
0
niacin (MG)
0.96
0
pantothenic acid (MG)
1.3
0
Vitamin B6 (MG)
0.12
0
folate (UG)
56
0.827 | 0.827 | 6.04 Complete Comparison:
Oats vs. Salt

Tofu

image of tofu

Similarity: 81%

More nutritionally dense than salt, tofu contains nutrients similar to salt, but in smaller amounts overall. Also, tofu contains more dietary fiber, protein and calcium than salt.

For 100 grams of salt and tofu:

Salt
(17 tsps) 		Tofu
(3/8 cup)

0
calories (KCAL)
76
0
dietary fiber (G)
0.3
0
sugar (G)
0.62
0
protein (G)
8.1
0
saturated fat (G)
0.69
0
Vitamin C (MG)
0.1
0
Vitamin E (MG)
0.01
24
calcium (MG)
350
0.33
iron (MG)
5.4
8
potassium (MG)
121
0
thiamin (MG)
0.08
0
riboflavin (MG)
0.05
0
niacin (MG)
0.2
0
pantothenic acid (MG)
0.07
0
Vitamin B6 (MG)
0.05
0
folate (UG)
15
0.809 | 0.809 | 2.08 Complete Comparison:
Tofu vs. Salt

Hazelnut

image of hazelnut

Similarity: 80%

More nutritionally dense than salt, hazelnut contains nutrients similar to salt, but in smaller amounts overall. Also, hazelnut contains more dietary fiber and protein than salt.

For 100 grams of salt and hazelnut:

Salt
(17 tsps) 		Hazelnut
(3.5 ounces)

0
calories (KCAL)
646
0
dietary fiber (G)
9.4
0
sugar (G)
4.9
0
protein (G)
15
0
saturated fat (G)
4.5
0
Vitamin C (MG)
3.8
0
Vitamin A (UG)
3
0
Vitamin E (MG)
15
24
calcium (MG)
123
0.33
iron (MG)
4.4
8
potassium (MG)
755
0
thiamin (MG)
0.34
0
riboflavin (MG)
0.12
0
niacin (MG)
2.1
0
pantothenic acid (MG)
0.92
0
Vitamin B6 (MG)
0.62
0
folate (UG)
88
0.795 | 0.795 | 7.63 Complete Comparison:
Hazelnut vs. Salt

Pecan

image of pecan

Similarity: 79%

More nutritionally dense than salt, pecan contains nutrients similar to salt, but in smaller amounts overall. Also, pecan contains more dietary fiber and protein than salt.

For 100 grams of salt and pecan:

Salt
(17 tsps) 		Pecan
(7/8 cup)

0
calories (KCAL)
691
0
dietary fiber (G)
9.6
0
sugar (G)
4
0
protein (G)
9.2
0
saturated fat (G)
6.2
0
Vitamin C (MG)
1.1
0
Vitamin A (UG)
3
0
Vitamin E (MG)
1.4
24
calcium (MG)
70
0.33
iron (MG)
2.5
8
potassium (MG)
410
0
thiamin (MG)
0.66
0
riboflavin (MG)
0.13
0
niacin (MG)
1.2
0
pantothenic acid (MG)
0.86
0
Vitamin B6 (MG)
0.21
0
folate (UG)
22
0.787 | 0.787 | 6.12 Complete Comparison:
Pecan vs. Salt

Granola

image of granola

Similarity: 77%

More nutritionally dense than salt, granola contains nutrients similar to salt, but in smaller amounts overall. Also, granola contains more dietary fiber and protein than salt.

For 100 grams of salt and granola:

Salt
(17 tsps) 		Granola
(7/8 cup)

0
calories (KCAL)
489
0
dietary fiber (G)
8.9
0
sugar (G)
20
0
protein (G)
14
0
saturated fat (G)
4
0
trans fat (G)
0.02
0
Vitamin C (MG)
1.2
0
Vitamin A (UG)
1
0
Vitamin E (MG)
11
24
calcium (MG)
76
0.33
iron (MG)
4
8
potassium (MG)
539
0
thiamin (MG)
0.55
0
riboflavin (MG)
0.35
0
niacin (MG)
2.7
0
pantothenic acid (MG)
0.75
0
Vitamin B6 (MG)
0.37
0
folate (UG)
84
0.774 | 0.774 | 7.62 Complete Comparison:
Granola vs. Salt

Green Tea

image of green tea

Similarity: 77%

Green tea contains nutrients similar to salt, but in smaller amounts overall. Also, green tea contains more potassium and riboflavin than salt.

For 100 grams of salt and green tea:

Salt
(17 tsps) 		Green Tea
(3/8 cup)

0
calories (KCAL)
1
0
protein (G)
0.22
24
calcium (MG)
0
0.33
iron (MG)
0.02
8
potassium (MG)
8
0
thiamin (MG)
0.01
0
riboflavin (MG)
0.06
0
niacin (MG)
0.03
0
Vitamin B6 (MG)
0.01
0.769 | 0.769 | 0.18 Complete Comparison:
Green Tea vs. Salt

Fried Tofu

image of fried tofu

Similarity: 75%

More nutritionally dense than salt, fried tofu contains nutrients similar to salt, but in smaller amounts overall. Also, fried tofu contains more dietary fiber and protein than salt.

For 100 grams of salt and fried tofu:

Salt
(17 tsps) 		Fried Tofu
(3.5 ounces)

0
calories (KCAL)
270
0
dietary fiber (G)
3.9
0
sugar (G)
2.7
0
protein (G)
19
0
saturated fat (G)
2.9
0
Vitamin A (UG)
1
0
Vitamin E (MG)
0.04
24
calcium (MG)
372
0.33
iron (MG)
4.9
8
potassium (MG)
146
0
thiamin (MG)
0.17
0
riboflavin (MG)
0.05
0
niacin (MG)
0.1
0
pantothenic acid (MG)
0.14
0
Vitamin B6 (MG)
0.1
0
folate (UG)
27
0.754 | 0.754 | 4.39 Complete Comparison:
Fried Tofu vs. Salt

Brown Rice

image of brown rice

Similarity: 75%

More nutritionally dense than salt, brown rice contains nutrients similar to salt, but in smaller amounts overall. Also, brown rice contains more dietary fiber, protein and potassium than salt.

For 100 grams of salt and brown rice:

Salt
(17 tsps) 		Brown Rice
(1/2 cup)

0
calories (KCAL)
123
0
dietary fiber (G)
1.6
0
sugar (G)
0.24
0
protein (G)
2.7
0
saturated fat (G)
0.26
0
Vitamin E (MG)
0.17
24
calcium (MG)
3
0.33
iron (MG)
0.56
8
potassium (MG)
86
0
thiamin (MG)
0.18
0
riboflavin (MG)
0.07
0
niacin (MG)
2.6
0
pantothenic acid (MG)
0.38
0
Vitamin B6 (MG)
0.12
0
folate (UG)
9
0.749 | 0.749 | 1.99 Complete Comparison:
Brown Rice vs. Salt

Walnut

image of walnut

Similarity: 74%

More nutritionally dense than salt, walnut contains nutrients similar to salt, but in smaller amounts overall. Also, walnut contains more dietary fiber and protein than salt.

For 100 grams of salt and walnut:

Salt
(17 tsps) 		Walnut
(7/8 cup)

0
calories (KCAL)
654
0
dietary fiber (G)
6.7
0
sugar (G)
2.6
0
protein (G)
15
0
saturated fat (G)
6.1
0
Vitamin C (MG)
1.3
0
Vitamin A (UG)
1
0
Vitamin E (MG)
0.7
24
calcium (MG)
98
0.33
iron (MG)
2.9
8
potassium (MG)
441
0
thiamin (MG)
0.34
0
riboflavin (MG)
0.15
0
niacin (MG)
1.1
0
pantothenic acid (MG)
0.57
0
Vitamin B6 (MG)
0.54
0
folate (UG)
98
0.744 | 0.744 | 6.28 Complete Comparison:
Walnut vs. Salt

Soy Sauce

image of soy sauce

Similarity: 74%

More nutritionally dense than salt, soy sauce contains nutrients similar to salt, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, protein, calcium and iron than salt.

For 100 grams of salt and soy sauce:

Salt
(17 tsps) 		Soy Sauce
(6 tbsps)

0
calories (KCAL)
53
0
dietary fiber (G)
0.8
0
sugar (G)
0.4
0
protein (G)
8.1
0
saturated fat (G)
0.07
24
calcium (MG)
33
0.33
iron (MG)
1.5
8
potassium (MG)
435
0
thiamin (MG)
0.03
0
riboflavin (MG)
0.17
0
niacin (MG)
2.2
0
pantothenic acid (MG)
0.3
0
Vitamin B6 (MG)
0.15
0
folate (UG)
14
0.739 | 0.739 | 2.26 Complete Comparison:
Soy Sauce vs. Salt

sweets

Bittersweet Chocolate

image of bittersweet chocolate

Similarity: 80%

More nutritionally dense than salt, bittersweet chocolate contains nutrients similar to salt, but in smaller amounts overall. Also, bittersweet chocolate contains more dietary fiber, protein and Vitamin E than salt.

For 100 grams of salt and bittersweet chocolate:

Salt
(17 tsps) 		Bittersweet Chocolate
(3.5 ounces)

0
calories (KCAL)
642
0
dietary fiber (G)
17
0
sugar (G)
0.91
0
protein (G)
14
0
saturated fat (G)
32
0
Vitamin E (MG)
0.4
24
calcium (MG)
101
0.33
iron (MG)
17
8
potassium (MG)
830
0
thiamin (MG)
0.15
0
riboflavin (MG)
0.1
0
niacin (MG)
1.4
0
pantothenic acid (MG)
0.17
0
Vitamin B6 (MG)
0.03
0
folate (UG)
28
0.797 | 0.797 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Salt

Other Nutritional Substitutes

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