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  6. Seed vs. Salmon

Seed vs. Salmon — In-Depth Nutrition Comparison

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Summary of differences between Seed and Salmon

  • Seed has more Fiber, Manganese, Copper, Iron, Phosphorus, Magnesium, Calcium, Zinc, and Selenium, however, Salmon is higher in Vitamin B12.
  • Seed covers your daily need of Fiber 138% more than Salmon.
  • Seed has 170 times more Manganese than Salmon. While Seed has 2.723mg of Manganese, Salmon has only 0.016mg.

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

Infographic

Seed 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.
Seed
Seed
10
:
0
Salmon
Salmon
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 - 384
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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 - 384

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.
Seed
Seed
4
:
8
Salmon
Salmon
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +44.1%
Contains more Vitamin A +325.9%
Contains more Vitamin E +128%
Contains more Vitamin C +131.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.045
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%
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%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +44.1%
Contains more Vitamin A +325.9%
Contains more Vitamin E +128%
Contains more Vitamin C +131.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Salmon
Salmon
Contains more Fats +148.9%
Contains more Carbs +∞%
Contains more Other +500%
Contains more Protein +33.6%
Contains more Water +1016.4%
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
Salmon
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 +148.9%
Contains more Carbs +∞%
Contains more Other +500%
Contains more Protein +33.6%
Contains more Water +1016.4%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Salmon
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 Seed Salmon Opinion
Net carbs 7.72g 0g Seed
Protein 16.54g 22.1g Salmon
Fats 30.74g 12.35g Seed
Carbs 42.12g 0g Seed
Calories 486kcal 206kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 15mg Seed
Iron 7.72mg 0.34mg Seed
Magnesium 335mg 30mg Seed
Phosphorus 860mg 252mg Seed
Potassium 407mg 384mg Seed
Sodium 16mg 61mg Seed
Zinc 4.58mg 0.43mg Seed
Copper 0.924mg 0.049mg Seed
Manganese 2.723mg 0.016mg Seed
Selenium 55.2µg 41.4µg Seed
Vitamin A 54IU 230IU Salmon
Vitamin A RAE 69µg Salmon
Vitamin E 0.5mg 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 1.6mg 3.7mg Salmon
Vitamin B1 0.62mg 0.34mg Seed
Vitamin B2 0.17mg 0.135mg Seed
Vitamin B3 8.83mg 8.045mg Seed
Vitamin B5 1.475mg Salmon
Vitamin B6 0.647mg Salmon
Folate 49µg 34µg Seed
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.436mg 0.248mg Seed
Threonine 0.709mg 0.969mg Salmon
Isoleucine 0.801mg 1.018mg Salmon
Leucine 1.371mg 1.796mg Salmon
Lysine 0.97mg 2.03mg Salmon
Methionine 0.588mg 0.654mg Salmon
Phenylalanine 1.016mg 0.863mg Seed
Valine 0.95mg 1.139mg Salmon
Histidine 0.531mg 0.651mg Salmon
Cholesterol 0mg 63mg Seed
Trans Fat 0.14g Salmon
Saturated Fat 3.33g 2.397g Salmon
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 2.309g 4.181g Salmon
Polyunsaturated fat 23.665g 4.553g 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
Seed 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
35%
Seed
110%
Salmon
Minerals Daily Need Coverage Score
221%
Seed
44%
Salmon

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