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  6. Salmon raw vs. Hazelnut

Salmon raw vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between Salmon raw and Hazelnut?

  • Salmon raw is richer in Vitamin B12, Selenium, and Vitamin B3, yet Hazelnut is richer in Manganese, Copper, Iron, Fiber, Vitamin B1, Magnesium, and Folate.
  • Hazelnut's daily need coverage for Manganese is 268% higher.

We used Fish, salmon, Atlantic, wild, raw and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Salmon raw vs Hazelnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
1
:
9
Hazelnut
Hazelnut
Contains more Selenium +1420.8%
Contains more Calcium +850%
Contains more Iron +487.5%
Contains more Magnesium +462.1%
Contains more Phosphorus +45%
Contains more Potassium +38.8%
Contains less Sodium -100%
Contains more Zinc +282.8%
Contains more Copper +590%
Contains more Manganese +38493.8%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Selenium +1420.8%
Contains more Calcium +850%
Contains more Iron +487.5%
Contains more Magnesium +462.1%
Contains more Phosphorus +45%
Contains more Potassium +38.8%
Contains less Sodium -100%
Contains more Zinc +282.8%
Contains more Copper +590%
Contains more Manganese +38493.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
6
:
6
Hazelnut
Hazelnut
Contains more Vitamin A +100%
Contains more Vitamin B2 +236.3%
Contains more Vitamin B3 +336.7%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +184.5%
Contains more Folate +352%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +100%
Contains more Vitamin B2 +236.3%
Contains more Vitamin B3 +336.7%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +184.5%
Contains more Folate +352%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Hazelnut
Hazelnut
Contains more Protein +32.7%
Contains more Water +1190%
Contains more Other +132.3%
Contains more Fats +858.2%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +32.7%
Contains more Water +1190%
Contains more Other +132.3%
Contains more Fats +858.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Hazelnut
Hazelnut
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +2070.8%
Contains more Polyunsaturated fat +211.9%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +2070.8%
Contains more Polyunsaturated fat +211.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Hazelnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Hazelnut Opinion
Net carbs 0g 7g Hazelnut
Protein 19.84g 14.95g Salmon raw
Fats 6.34g 60.75g Hazelnut
Carbs 0g 16.7g Hazelnut
Calories 142kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Salmon raw
Fiber 0g 9.7g Hazelnut
Calcium 12mg 114mg Hazelnut
Iron 0.8mg 4.7mg Hazelnut
Magnesium 29mg 163mg Hazelnut
Phosphorus 200mg 290mg Hazelnut
Potassium 490mg 680mg Hazelnut
Sodium 44mg 0mg Hazelnut
Zinc 0.64mg 2.45mg Hazelnut
Copper 0.25mg 1.725mg Hazelnut
Manganese 0.016mg 6.175mg Hazelnut
Selenium 36.5µg 2.4µg Salmon raw
Vitamin A 40IU 20IU Salmon raw
Vitamin A RAE 12µg 1µg Salmon raw
Vitamin E 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.226mg 0.643mg Hazelnut
Vitamin B2 0.38mg 0.113mg Salmon raw
Vitamin B3 7.86mg 1.8mg Salmon raw
Vitamin B5 1.664mg 0.918mg Salmon raw
Vitamin B6 0.818mg 0.563mg Salmon raw
Folate 25µg 113µg Hazelnut
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 14.2µg Hazelnut
Tryptophan 0.222mg 0.193mg Salmon raw
Threonine 0.87mg 0.497mg Salmon raw
Isoleucine 0.914mg 0.545mg Salmon raw
Leucine 1.613mg 1.063mg Salmon raw
Lysine 1.822mg 0.42mg Salmon raw
Methionine 0.587mg 0.221mg Salmon raw
Phenylalanine 0.775mg 0.663mg Salmon raw
Valine 1.022mg 0.701mg Salmon raw
Histidine 0.584mg 0.432mg Salmon raw
Cholesterol 55mg 0mg Hazelnut
Saturated Fat 0.981g 4.464g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 45.652g Hazelnut
Polyunsaturated fat 2.539g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
71%
Hazelnut
Minerals Daily Need Coverage Score
49%
Salmon raw
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 3.483g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $9.8)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.