Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon
  5. Compare
  6. Salmon vs. Seed

Salmon vs. Seed — In-Depth Nutrition Comparison

Compare

Summary of differences between Salmon and Seed

  • Salmon has more Vitamin B12, however, Seed is higher in Fiber, Manganese, Copper, Iron, Phosphorus, Magnesium, Calcium, Zinc, and Selenium.
  • Seed covers your daily need of Fiber 138% more than Salmon.

These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Seeds, chia seeds, dried.

Infographic

Salmon vs Seed 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
Salmon
0
:
10
Seed
Seed
Contains more Calcium +4106.7%
Contains more Iron +2170.6%
Contains more Magnesium +1016.7%
Contains more Phosphorus +241.3%
Contains less Sodium -73.8%
Contains more Zinc +965.1%
Contains more Copper +1785.7%
Contains more Manganese +16918.8%
Contains more Selenium +33.3%
Equal in Potassium - 407
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +4106.7%
Contains more Iron +2170.6%
Contains more Magnesium +1016.7%
Contains more Phosphorus +241.3%
Contains less Sodium -73.8%
Contains more Zinc +965.1%
Contains more Copper +1785.7%
Contains more Manganese +16918.8%
Contains more Selenium +33.3%
Equal in Potassium - 407

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
Salmon
8
:
4
Seed
Seed
Contains more Vitamin A +325.9%
Contains more Vitamin E +128%
Contains more Vitamin C +131.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +44.1%
Equal in Vitamin B3 - 8.83
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +325.9%
Contains more Vitamin E +128%
Contains more Vitamin C +131.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +44.1%
Equal in Vitamin B3 - 8.83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Seed
Seed
Contains more Protein +33.6%
Contains more Water +1016.4%
Contains more Fats +148.9%
Contains more Carbs +∞%
Contains more Other +500%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +33.6%
Contains more Water +1016.4%
Contains more Fats +148.9%
Contains more Carbs +∞%
Contains more Other +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Seed
Seed
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +81.1%
Contains more Polyunsaturated fat +419.8%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +81.1%
Contains more Polyunsaturated fat +419.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Seed Opinion
Net carbs 0g 7.72g Seed
Protein 22.1g 16.54g Salmon
Fats 12.35g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 206kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 15mg 631mg Seed
Iron 0.34mg 7.72mg Seed
Magnesium 30mg 335mg Seed
Phosphorus 252mg 860mg Seed
Potassium 384mg 407mg Seed
Sodium 61mg 16mg Seed
Zinc 0.43mg 4.58mg Seed
Copper 0.049mg 0.924mg Seed
Manganese 0.016mg 2.723mg Seed
Selenium 41.4µg 55.2µg Seed
Vitamin A 230IU 54IU Salmon
Vitamin A RAE 69µg Salmon
Vitamin E 1.14mg 0.5mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 1.6mg Salmon
Vitamin B1 0.34mg 0.62mg Seed
Vitamin B2 0.135mg 0.17mg Seed
Vitamin B3 8.045mg 8.83mg Seed
Vitamin B5 1.475mg Salmon
Vitamin B6 0.647mg Salmon
Folate 34µg 49µg Seed
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.436mg Seed
Threonine 0.969mg 0.709mg Salmon
Isoleucine 1.018mg 0.801mg Salmon
Leucine 1.796mg 1.371mg Salmon
Lysine 2.03mg 0.97mg Salmon
Methionine 0.654mg 0.588mg Salmon
Phenylalanine 0.863mg 1.016mg Seed
Valine 1.139mg 0.95mg Salmon
Histidine 0.651mg 0.531mg Salmon
Cholesterol 63mg 0mg Seed
Trans Fat 0.14g Salmon
Saturated Fat 2.397g 3.33g Salmon
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g 2.309g Salmon
Polyunsaturated fat 4.553g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

People also compare

Salmon
Salmon vs Caviar
Caviar
Salmon
Salmon vs Smoked salmon
Smoked salmon
Salmon
Salmon vs Sardine
Sardine
Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed

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
110%
Salmon
35%
Seed
Minerals Daily Need Coverage Score
44%
Salmon
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $13)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.933g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.