Food with Nutrition Similar to Salmon


image of salmon

Similar to Salmon

A common and very nutrient dense seafood, salmon is an excellent source of protein, Vitamin D, potassium, niacin, Vitamin B6 and Vitamin B12. One pound of raw salmon contains about 576 calories.

A couple foods are fairly similar to salmon nutritionally, particularly trout. In addition, crab meat, beef and lamb are moderately alike.

For vegetarians, egg yolk, boiled egg and feta cheese are most similar.

We compared the key nutrients in salmon (protein, Vitamin D, potassium, niacin, Vitamin B6 and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
seafood: Trout, Crab Meat, Canned Tuna
meats: Beef, Lamb, Sausage, Spam, Turkey, Ham, Chicken, Chicken Breast
dairy and eggs: Egg Yolk, Boiled Egg, Feta Cheese, Egg, Fried Egg, Cheddar Cheese, Parmesan Cheese, Mozzarella Cheese
other: Quarter Pounder
The details of the top 20 foods most nutritionally similar to salmon are below.

seafood


Trout

image of trout

Similarity: > 95%

Trout is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, trout contains more Vitamin C, Vitamin A, Vitamin E and calcium than salmon.

For 100 grams of salmon and trout:


Salmon
(3.5 ounces)
Trout
(3/4 cup)
21
protein (G)
24
435
Vitamin D (IU)
0
366
potassium (MG)
463
8
niacin (MG)
6.8
0.61
Vitamin B6 (MG)
0.38
4.2
Vitamin B12 (UG)
4.5
View More
0.947 | 0.947 | 4.58 Complete Comparison:
Trout vs. Salmon


Crab Meat

image of crab meat

Similarity: > 90%

Crab meat is also high in protein, potassium and Vitamin B12. Moreover, crab meat contains more Vitamin C, Vitamin E, calcium and folate than salmon.

For 100 grams of salmon and crab meat:


Salmon
(3.5 ounces)
Crab Meat
(3/4 cup)
21
protein (G)
18
435
Vitamin D (IU)
0
366
potassium (MG)
259
8
niacin (MG)
2.7
0.61
Vitamin B6 (MG)
0.16
4.2
Vitamin B12 (UG)
3.3
View More
0.94 | 0.94 | 4.38 Complete Comparison:
Crab Meat vs. Salmon


Canned Tuna

image of canned tuna

Similarity: 84%

Canned tuna is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, canned tuna contains more iron than salmon.

For 100 grams of salmon and canned tuna:


Salmon
(3.5 ounces)
Canned Tuna
(3.5 ounces)
21
protein (G)
24
435
Vitamin D (IU)
0
366
potassium (MG)
237
8
niacin (MG)
5.8
0.61
Vitamin B6 (MG)
0.22
4.2
Vitamin B12 (UG)
1.2
View More
0.838 | 0.838 | 3.4 Complete Comparison:
Canned Tuna vs. Salmon


meats

There are quite a few meats that offer similar nutritional benefits to salmon. Beef, lamb, sausage, spam and turkey are all high in protein, Vitamin D, potassium, niacin, Vitamin B6 and or Vitamin B12.

Beef

image of beef

Similarity: > 90%

Beef is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, beef contains more trans fat, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and beef:


Salmon
(3.5 ounces)
Beef
(3.5 ounces)
21
protein (G)
25
435
Vitamin D (IU)
2
366
potassium (MG)
275
8
niacin (MG)
4.5
0.61
Vitamin B6 (MG)
0.34
4.2
Vitamin B12 (UG)
2.9
View More
0.918 | 0.918 | 4.7 Complete Comparison:
Beef vs. Salmon


Lamb

image of lamb

Similarity: > 90%

Lamb is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, lamb contains more calcium, iron and riboflavin than salmon.

For 100 grams of salmon and lamb:


Salmon
(3.5 ounces)
Lamb
(3.5 ounces)
21
protein (G)
25
435
Vitamin D (IU)
2
366
potassium (MG)
339
8
niacin (MG)
6.7
0.61
Vitamin B6 (MG)
0.14
4.2
Vitamin B12 (UG)
2.6
View More
0.909 | 0.909 | 4.83 Complete Comparison:
Lamb vs. Salmon


Sausage

image of sausage

Similarity: 85%

Sausage is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, sausage contains more iron, thiamin and riboflavin than salmon.

For 100 grams of salmon and sausage:


Salmon
(3.5 ounces)
Sausage
(1.25 link)
21
protein (G)
18
435
Vitamin D (IU)
41
366
potassium (MG)
339
8
niacin (MG)
6.3
0.61
Vitamin B6 (MG)
0.37
4.2
Vitamin B12 (UG)
0.9
View More
0.849 | 0.849 | 4.09 Complete Comparison:
Sausage vs. Salmon


Spam

image of spam

Similarity: 84%

Spam is also high in protein and potassium. Moreover, spam contains more Vitamin C, thiamin, riboflavin and folate than salmon.

For 100 grams of salmon and spam:


Salmon
(3.5 ounces)
Spam
(3.5 ounces)
21
protein (G)
13
435
Vitamin D (IU)
23
366
potassium (MG)
564
8
niacin (MG)
3.2
0.61
Vitamin B6 (MG)
0.28
4.2
Vitamin B12 (UG)
0.61
View More
0.835 | 0.835 | 3.75 Complete Comparison:
Spam vs. Salmon


Turkey

image of turkey

Similarity: 83%

Turkey is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, turkey contains more iron and riboflavin than salmon.

For 100 grams of salmon and turkey:


Salmon
(3.5 ounces)
Turkey
(3.5 ounces)
21
protein (G)
29
435
Vitamin D (IU)
15
366
potassium (MG)
239
8
niacin (MG)
9.6
0.61
Vitamin B6 (MG)
0.62
4.2
Vitamin B12 (UG)
1
View More
0.826 | 0.826 | 4.38 Complete Comparison:
Turkey vs. Salmon


Ham

image of ham

Similarity: 82%

Ham is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, ham contains more iron, thiamin and riboflavin than salmon.

For 100 grams of salmon and ham:


Salmon
(3.5 ounces)
Ham
(3.5 ounces)
21
protein (G)
16
435
Vitamin D (IU)
26
366
potassium (MG)
311
8
niacin (MG)
4.2
0.61
Vitamin B6 (MG)
0.26
4.2
Vitamin B12 (UG)
0.95
View More
0.818 | 0.818 | 3.69 Complete Comparison:
Ham vs. Salmon


Chicken

image of chicken

Similarity: 79%

Chicken is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more iron and riboflavin than salmon.

For 100 grams of salmon and chicken:


Salmon
(3.5 ounces)
Chicken
(3.5 ounces)
21
protein (G)
23
435
Vitamin D (IU)
0
366
potassium (MG)
677
8
niacin (MG)
7.1
0.61
Vitamin B6 (MG)
0.54
4.2
Vitamin B12 (UG)
0.51
View More
0.794 | 0.794 | 3.86 Complete Comparison:
Chicken vs. Salmon


Chicken Breast

image of chicken breast

Similarity: 77%

Chicken breast is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, chicken breast contains more calcium, iron and folate than salmon.

For 100 grams of salmon and chicken breast:


Salmon
(3.5 ounces)
Chicken Breast
(3/4 cup)
21
protein (G)
31
435
Vitamin D (IU)
5
366
potassium (MG)
256
8
niacin (MG)
14
0.61
Vitamin B6 (MG)
0.6
4.2
Vitamin B12 (UG)
0.34
View More
0.772 | 0.772 | 3.99 Complete Comparison:
Chicken Breast vs. Salmon


dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to salmon. Egg yolk, boiled egg, feta cheese, egg and fried egg are all high in protein, Vitamin D, potassium, niacin, Vitamin B6 and or Vitamin B12.

Egg Yolk

image of egg yolk

Similarity: 88%

Egg yolk is high in many of the same nutrients as salmon, including protein, Vitamin D, Vitamin B6 and Vitamin B12. Moreover, egg yolk contains more Vitamin A, Vitamin E, calcium and iron than salmon.

For 100 grams of salmon and egg yolk:


Salmon
(3.5 ounces)
Egg Yolk
(6 large)
21
protein (G)
16
435
Vitamin D (IU)
218
366
potassium (MG)
109
8
niacin (MG)
0.02
0.61
Vitamin B6 (MG)
0.35
4.2
Vitamin B12 (UG)
2
View More
0.88 | 0.88 | 6.97 Complete Comparison:
Egg Yolk vs. Salmon


Boiled Egg

image of boiled egg

Similarity: 86%

Boiled egg is also high in protein, Vitamin D and Vitamin B12. Also, boiled egg contains more Vitamin A, calcium and iron than salmon.

For 100 grams of salmon and boiled egg:


Salmon
(3.5 ounces)
Boiled Egg
(3/4 cup)
21
protein (G)
13
435
Vitamin D (IU)
87
366
potassium (MG)
126
8
niacin (MG)
0.06
0.61
Vitamin B6 (MG)
0.12
4.2
Vitamin B12 (UG)
1.1
View More
0.855 | 0.855 | 3.59 Complete Comparison:
Boiled Egg vs. Salmon


Feta Cheese

image of feta cheese

Similarity: 84%

Feta cheese is also high in protein, Vitamin B6 and Vitamin B12. Moreover, feta cheese contains more Vitamin A, calcium, thiamin and riboflavin than salmon.

For 100 grams of salmon and feta cheese:


Salmon
(3.5 ounces)
Feta Cheese
(5/8 cup)
21
protein (G)
14
435
Vitamin D (IU)
16
366
potassium (MG)
62
8
niacin (MG)
0.99
0.61
Vitamin B6 (MG)
0.42
4.2
Vitamin B12 (UG)
1.7
View More
0.843 | 0.843 | 5.04 Complete Comparison:
Feta Cheese vs. Salmon


Egg

image of egg

Similarity: 84%

Egg is also high in protein, Vitamin D and Vitamin B12. Moreover, egg contains more Vitamin A, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and egg:


Salmon
(3.5 ounces)
Egg
(2 large)
21
protein (G)
13
435
Vitamin D (IU)
82
366
potassium (MG)
138
8
niacin (MG)
0.08
0.61
Vitamin B6 (MG)
0.17
4.2
Vitamin B12 (UG)
0.89
View More
0.84 | 0.84 | 3.59 Complete Comparison:
Egg vs. Salmon


Fried Egg

image of fried egg

Similarity: 84%

Fried egg is also high in protein, Vitamin D and Vitamin B12. Moreover, fried egg contains more Vitamin A, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and fried egg:


Salmon
(3.5 ounces)
Fried Egg
(2.25 large)
21
protein (G)
14
435
Vitamin D (IU)
88
366
potassium (MG)
152
8
niacin (MG)
0.08
0.61
Vitamin B6 (MG)
0.18
4.2
Vitamin B12 (UG)
0.97
View More
0.835 | 0.835 | 4.12 Complete Comparison:
Fried Egg vs. Salmon


Cheddar Cheese

image of cheddar cheese

Similarity: 80%

Cheddar cheese is also high in protein and Vitamin B12. Also, cheddar cheese contains more Vitamin A, calcium and riboflavin than salmon.

For 100 grams of salmon and cheddar cheese:


Salmon
(3.5 ounces)
Cheddar Cheese
(3/4 cup)
21
protein (G)
23
435
Vitamin D (IU)
24
366
potassium (MG)
76
8
niacin (MG)
0.06
0.61
Vitamin B6 (MG)
0.07
4.2
Vitamin B12 (UG)
1.1
View More
0.796 | 0.796 | 5.35 Complete Comparison:
Cheddar Cheese vs. Salmon


Parmesan Cheese

image of parmesan cheese

Similarity: 78%

Parmesan cheese is also high in protein and Vitamin B12. Moreover, parmesan cheese contains more Vitamin A, calcium, iron and riboflavin than salmon.

For 100 grams of salmon and parmesan cheese:


Salmon
(3.5 ounces)
Parmesan Cheese
(3.5 ounces)
21
protein (G)
36
435
Vitamin D (IU)
19
366
potassium (MG)
92
8
niacin (MG)
0.27
0.61
Vitamin B6 (MG)
0.09
4.2
Vitamin B12 (UG)
1.2
View More
0.783 | 0.783 | 5.7 Complete Comparison:
Parmesan Cheese vs. Salmon


Mozzarella Cheese

image of mozzarella cheese

Similarity: 78%

Mozzarella cheese is also high in protein and contains some of the same nutrients. Also, mozzarella cheese contains more Vitamin A, calcium and riboflavin than salmon.

For 100 grams of salmon and mozzarella cheese:


Salmon
(3.5 ounces)
Mozzarella Cheese
(3.5 ounces)
21
protein (G)
22
435
Vitamin D (IU)
18
366
potassium (MG)
75
8
niacin (MG)
0.09
0.61
Vitamin B6 (MG)
0.06
4.2
Vitamin B12 (UG)
0.73
View More
0.78 | 0.78 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Salmon


other


Quarter Pounder

image of quarter pounder

Similarity: 87%

Quarter pounder is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B12. Also, quarter pounder contains more dietary fiber, Vitamin C and calcium than salmon.

For 100 grams of salmon and quarter pounder:


Salmon
(3.5 ounces)
Quarter Pounder
(5/8 burger)
21
protein (G)
14
435
Vitamin D (IU)
0
366
potassium (MG)
227
8
niacin (MG)
4.5
0.61
Vitamin B6 (MG)
0
4.2
Vitamin B12 (UG)
1.3
View More
0.873 | 0.873 | 3.23 Complete Comparison:
Quarter Pounder vs. Salmon



Other Nutritional Substitutes

Food item missing