Salmon vs. Brazil Nut
Nutrition comparison of Salmon and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and brazil nut:
- Both brazil nut and salmon are high in calories, potassium and protein.
- Brazil nut has more thiamin and folate, however, salmon contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than salmon.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and dietary fiber.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than brazil nut.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and salmon are high in calories. Brazil nut has 419% more calories than salmon - brazil nut has 659 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to brazil nut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Brazil Nut | |
|---|---|---|
| Protein | 67% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 33% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than salmon - brazil nut has 7.5g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both brazil nut and salmon are high in protein. Salmon has 43% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and salmon has 95% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and brazil nut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and brazil nut does not contain significant amounts.
cholesterol
Brazil nut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than salmon - brazil nut has 0.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than brazil nut - salmon has 35ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than brazil nut - salmon has 435iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than salmon - brazil nut has 5.7mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and brazil nut contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and folate, however, salmon contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Salmon | Brazil Nut | |
|---|---|---|
| Thiamin | 0.08 MG | 0.617 MG |
| Riboflavin | 0.105 MG | 0.035 MG |
| Niacin | 7.995 MG | 0.295 MG |
| Pantothenic acid | 1.03 MG | 0.184 MG |
| Vitamin B6 | 0.611 MG | 0.101 MG |
| Folate | 4 UG | 22 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 21 times more calcium than salmon - brazil nut has 160mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Brazil nut is a great source of iron and it has 539% more iron than salmon - brazil nut has 2.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both brazil nut and salmon are high in potassium. Brazil nut has 80% more potassium than salmon - brazil nut has 659mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than brazil nut per 100 grams. Both salmon and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.036 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than salmon per 100 grams.
| Salmon | Brazil Nut | |
|---|---|---|
| other omega 6 | 0.002 G | 0.018 G |
| linoleic acid | 0.081 G | 24.363 G |
| Total | 0.083 G | 24.381 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Salmon g
()
|
Daily Values (%) |
Brazil Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or salmon contain more calories in 100 grams?Both brazil nut and salmon are high in calories. Brazil nut has 420% more calories than salmon - brazil nut has 659 calories in 100g and salmon has 127 calories.
Is brazil nut or salmon better for protein?
Both brazil nut and salmon are high in protein. Salmon has 40% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and salmon has 20.5g of protein.
Does brazil nut or salmon contain more calcium?
Brazil nut is a rich source of calcium and it has 21 times more calcium than salmon - brazil nut has 160mg of calcium in 100 grams and salmon has 7mg of calcium.
Does brazil nut or salmon contain more potassium?
Both brazil nut and salmon are high in potassium. Brazil nut has 80% more potassium than salmon - brazil nut has 659mg of potassium in 100 grams and salmon has 366mg of potassium.