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Hazelnut vs. Salmon — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Salmon?

  • Hazelnut is higher in Manganese, Copper, Vitamin E , Iron, Fiber, and Magnesium, yet Salmon is higher in Vitamin B12, Vitamin D, Selenium, and Vitamin B3.
  • Hazelnut's daily need coverage for Manganese is 268% more.

We used Nuts, hazelnuts or filberts and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.

Infographic

Hazelnut vs Salmon 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.
Contains more Calcium +660%
Contains more Iron +1282.4%
Contains more Magnesium +443.3%
Contains more Phosphorus +15.1%
Contains more Potassium +77.1%
Contains less Sodium -100%
Contains more Zinc +469.8%
Contains more Copper +3420.4%
Contains more Manganese +38493.8%
Contains more Selenium +1625%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +660%
Contains more Iron +1282.4%
Contains more Magnesium +443.3%
Contains more Phosphorus +15.1%
Contains more Potassium +77.1%
Contains less Sodium -100%
Contains more Zinc +469.8%
Contains more Copper +3420.4%
Contains more Manganese +38493.8%
Contains more Selenium +1625%

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.
:
7
Salmon
Contains more Vitamin E +1218.4%
Contains more Vitamin C +70.3%
Contains more Vitamin B1 +89.1%
Contains more Folate +232.4%
Contains more Vitamin K +14100%
Contains more Vitamin A +1050%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B12 +∞%
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%
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%
Contains more Vitamin E +1218.4%
Contains more Vitamin C +70.3%
Contains more Vitamin B1 +89.1%
Contains more Folate +232.4%
Contains more Vitamin K +14100%
Contains more Vitamin A +1050%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +391.9%
Contains more Carbs +∞%
Contains more Other +186.3%
Contains more Protein +47.8%
Contains more Water +1119.4%
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
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +391.9%
Contains more Carbs +∞%
Contains more Other +186.3%
Contains more Protein +47.8%
Contains more Water +1119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +991.9%
Contains more Polyunsaturated fat +74%
Contains less Saturated Fat -46.3%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +991.9%
Contains more Polyunsaturated fat +74%
Contains less Saturated Fat -46.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Salmon
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 Hazelnut Salmon Opinion
Net carbs 7g 0g Hazelnut
Protein 14.95g 22.1g Salmon
Fats 60.75g 12.35g Hazelnut
Carbs 16.7g 0g Hazelnut
Calories 628kcal 206kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0g Salmon
Fiber 9.7g 0g Hazelnut
Calcium 114mg 15mg Hazelnut
Iron 4.7mg 0.34mg Hazelnut
Magnesium 163mg 30mg Hazelnut
Phosphorus 290mg 252mg Hazelnut
Potassium 680mg 384mg Hazelnut
Sodium 0mg 61mg Hazelnut
Zinc 2.45mg 0.43mg Hazelnut
Copper 1.725mg 0.049mg Hazelnut
Manganese 6.175mg 0.016mg Hazelnut
Selenium 2.4µg 41.4µg Salmon
Vitamin A 20IU 230IU Salmon
Vitamin A RAE 1µg 69µg Salmon
Vitamin E 15.03mg 1.14mg Hazelnut
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 6.3mg 3.7mg Hazelnut
Vitamin B1 0.643mg 0.34mg Hazelnut
Vitamin B2 0.113mg 0.135mg Salmon
Vitamin B3 1.8mg 8.045mg Salmon
Vitamin B5 0.918mg 1.475mg Salmon
Vitamin B6 0.563mg 0.647mg Salmon
Folate 113µg 34µg Hazelnut
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 14.2µg 0.1µg Hazelnut
Tryptophan 0.193mg 0.248mg Salmon
Threonine 0.497mg 0.969mg Salmon
Isoleucine 0.545mg 1.018mg Salmon
Leucine 1.063mg 1.796mg Salmon
Lysine 0.42mg 2.03mg Salmon
Methionine 0.221mg 0.654mg Salmon
Phenylalanine 0.663mg 0.863mg Salmon
Valine 0.701mg 1.139mg Salmon
Histidine 0.432mg 0.651mg Salmon
Cholesterol 0mg 63mg Hazelnut
Saturated Fat 4.464g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 45.652g 4.181g Hazelnut
Polyunsaturated fat 7.92g 4.553g Hazelnut

Which food is preferable for your diet?

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

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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
71%
Hazelnut
110%
Salmon
Minerals Daily Need Coverage Score
197%
Hazelnut
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 2.067g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 63mg)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.