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Hazelnut vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between Hazelnut and Salmon raw?

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

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

Infographic

Hazelnut vs Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +462.1%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +487.5%
Contains more CopperCopper +590%
Contains more ZincZinc +282.8%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +38493.8%
Contains more SeleniumSelenium +1420.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +184.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +352%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +236.3%
Contains more Vitamin B3Vitamin B3 +336.7%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +858.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +32.7%
Contains more WaterWater +1190%
Contains more OtherOther +132.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated Fat +2070.8%
Contains more Poly. FatPolyunsaturated fat +211.9%
Contains less Sat. FatSaturated Fat -78%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Salmon raw Opinion
Calories 628kcal 142kcal Hazelnut
Protein 14.95g 19.84g Salmon raw
Fats 60.75g 6.34g Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Net carbs 7g 0g Hazelnut
Carbs 16.7g 0g Hazelnut
Cholesterol 0mg 55mg Hazelnut
Magnesium 163mg 29mg Hazelnut
Calcium 114mg 12mg Hazelnut
Potassium 680mg 490mg Hazelnut
Iron 4.7mg 0.8mg Hazelnut
Sugar 4.34g Salmon raw
Fiber 9.7g 0g Hazelnut
Copper 1.725mg 0.25mg Hazelnut
Zinc 2.45mg 0.64mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 290mg 200mg Hazelnut
Sodium 0mg 44mg Hazelnut
Vitamin A 20IU 40IU Salmon raw
Vitamin A 1µg 12µg Salmon raw
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 0.016mg Hazelnut
Selenium 2.4µg 36.5µg Salmon raw
Vitamin B1 0.643mg 0.226mg Hazelnut
Vitamin B2 0.113mg 0.38mg Salmon raw
Vitamin B3 1.8mg 7.86mg Salmon raw
Vitamin B5 0.918mg 1.664mg Salmon raw
Vitamin B6 0.563mg 0.818mg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 14.2µg Hazelnut
Folate 113µg 25µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 0.981g Salmon raw
Monounsaturated Fat 45.652g 2.103g Hazelnut
Polyunsaturated fat 7.92g 2.539g Hazelnut
Tryptophan 0.193mg 0.222mg Salmon raw
Threonine 0.497mg 0.87mg Salmon raw
Isoleucine 0.545mg 0.914mg Salmon raw
Leucine 1.063mg 1.613mg Salmon raw
Lysine 0.42mg 1.822mg Salmon raw
Methionine 0.221mg 0.587mg Salmon raw
Phenylalanine 0.663mg 0.775mg Salmon raw
Valine 0.701mg 1.022mg Salmon raw
Histidine 0.432mg 0.584mg Salmon raw
Fructose 0.07g Hazelnut
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
77%
Salmon raw
Minerals Daily Need Coverage Score
197%
Hazelnut
49%
Salmon raw

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 is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 44mg)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.