Vegan 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.

The closest vegan nutritional substitutes to salmon include peanuts, peanut flour and sprouted peas.

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:
nuts, grains and legumes: Peanuts, Peanut Flour, Walnut, Hazelnut, Cashews, Soy Flour, Pine Nut, Mung Bean, Hemp Seeds, Chia Seeds, Granola, Pistachio, Sesame Seeds, Oats, Almonds
plants and vegetables: Sprouted Peas, Dijon Mustard, Cornmeal, Cardamom, Cumin
The details of the top vegan 20 foods most nutritionally similar to salmon are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to salmon. Peanuts, peanut flour, walnut, hazelnut and cashews are all high in protein, Vitamin D, potassium, niacin, Vitamin B6 and or Vitamin B12.

Peanuts

image of peanuts

Similarity: 74%

Peanuts are high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, peanuts contains more dietary fiber, Vitamin E and calcium than salmon.

For 100 grams of salmon and peanuts:


Salmon
(3.5 ounces)
Peanuts
(5/8 cup)
21
protein (G)
24
435
Vitamin D (IU)
0
366
potassium (MG)
634
8
niacin (MG)
14
0.61
Vitamin B6 (MG)
0.47
4.2
Vitamin B12 (UG)
0
View More
0.741 | 0.741 | 7.45 Complete Comparison:
Peanuts vs. Salmon


Peanut Flour

image of peanut flour

Similarity: 74%

Peanut flour is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, peanut flour contains more dietary fiber, calcium, iron and thiamin than salmon.

For 100 grams of salmon and peanut flour:


Salmon
(3.5 ounces)
Peanut Flour
(1.75 cup)
21
protein (G)
52
435
Vitamin D (IU)
0
366
potassium (MG)
1290
8
niacin (MG)
27
0.61
Vitamin B6 (MG)
0.5
4.2
Vitamin B12 (UG)
0
View More
0.737 | 0.737 | 10.16 Complete Comparison:
Peanut Flour vs. Salmon


Walnut

image of walnut

Similarity: 72%

Walnut is also high in protein, potassium and Vitamin B6. Also, walnut contains more dietary fiber, Vitamin C and calcium than salmon.

For 100 grams of salmon and walnut:


Salmon
(3.5 ounces)
Walnut
(7/8 cup)
21
protein (G)
15
435
Vitamin D (IU)
0
366
potassium (MG)
441
8
niacin (MG)
1.1
0.61
Vitamin B6 (MG)
0.54
4.2
Vitamin B12 (UG)
0
View More
0.722 | 0.722 | 6.28 Complete Comparison:
Walnut vs. Salmon


Hazelnut

image of hazelnut

Similarity: 72%

Hazelnut is also high in protein, potassium and Vitamin B6. Also, hazelnut contains more dietary fiber, Vitamin C and Vitamin E than salmon.

For 100 grams of salmon and hazelnut:


Salmon
(3.5 ounces)
Hazelnut
(3.5 ounces)
21
protein (G)
15
435
Vitamin D (IU)
0
366
potassium (MG)
755
8
niacin (MG)
2.1
0.61
Vitamin B6 (MG)
0.62
4.2
Vitamin B12 (UG)
0
View More
0.722 | 0.722 | 7.63 Complete Comparison:
Hazelnut vs. Salmon


Cashews

image of cashews

Similarity: 72%

Cashews are also high in protein, potassium and Vitamin B6. Also, cashews contains more dietary fiber, calcium and iron than salmon.

For 100 grams of salmon and cashews:


Salmon
(3.5 ounces)
Cashews
(3.5 ounces)
21
protein (G)
18
435
Vitamin D (IU)
0
366
potassium (MG)
660
8
niacin (MG)
1.1
0.61
Vitamin B6 (MG)
0.42
4.2
Vitamin B12 (UG)
0
View More
0.718 | 0.718 | 7.58 Complete Comparison:
Cashews vs. Salmon


Soy Flour

image of soy flour

Similarity: 72%

More nutritionally dense than salmon, soy flour is also high in protein, potassium and Vitamin B6. Moreover, soy flour contains more dietary fiber, calcium, iron and thiamin than salmon.

For 100 grams of salmon and soy flour:


Salmon
(3.5 ounces)
Soy Flour
(1.25 cup)
21
protein (G)
50
435
Vitamin D (IU)
0
366
potassium (MG)
2090
8
niacin (MG)
3
0.61
Vitamin B6 (MG)
1.1
4.2
Vitamin B12 (UG)
0
View More
0.717 | 0.717 | 11.51 Complete Comparison:
Soy Flour vs. Salmon


Pine Nut

image of pine nut

Similarity: 72%

Pine nut is also high in protein, potassium and niacin. Also, pine nut contains more dietary fiber, Vitamin C and Vitamin E than salmon.

For 100 grams of salmon and pine nut:


Salmon
(3.5 ounces)
Pine Nut
(3/4 cup)
21
protein (G)
14
435
Vitamin D (IU)
0
366
potassium (MG)
597
8
niacin (MG)
4.4
0.61
Vitamin B6 (MG)
0.09
4.2
Vitamin B12 (UG)
0
View More
0.717 | 0.717 | 8.15 Complete Comparison:
Pine Nut vs. Salmon


Mung Bean

image of mung bean

Similarity: 71%

Mung bean is also high in protein, potassium and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and iron than salmon.

For 100 grams of salmon and mung bean:


Salmon
(3.5 ounces)
Mung Bean
(1/2 cup)
21
protein (G)
24
435
Vitamin D (IU)
0
366
potassium (MG)
1246
8
niacin (MG)
2.3
0.61
Vitamin B6 (MG)
0.38
4.2
Vitamin B12 (UG)
0
View More
0.71 | 0.71 | 7.63 Complete Comparison:
Mung Bean vs. Salmon


Hemp Seeds

image of hemp seeds

Similarity: 71%

Hemp seeds are high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, hemp seeds contains more dietary fiber, calcium and iron than salmon.

For 100 grams of salmon and hemp seeds:


Salmon
(3.5 ounces)
Hemp Seeds
(10 tbsps)
21
protein (G)
32
435
Vitamin D (IU)
0
366
potassium (MG)
1200
8
niacin (MG)
9.2
0.61
Vitamin B6 (MG)
0.6
4.2
Vitamin B12 (UG)
0
View More
0.706 | 0.706 | 9.61 Complete Comparison:
Hemp Seeds vs. Salmon


Chia Seeds

image of chia seeds

Similarity: 70%

Chia seeds are also high in protein, potassium and niacin. Moreover, chia seeds contains more dietary fiber, Vitamin C, calcium and iron than salmon.

For 100 grams of salmon and chia seeds:


Salmon
(3.5 ounces)
Chia Seeds
(3.5 ounces)
21
protein (G)
17
435
Vitamin D (IU)
0
366
potassium (MG)
407
8
niacin (MG)
8.8
0.61
Vitamin B6 (MG)
0
4.2
Vitamin B12 (UG)
0
View More
0.699 | 0.699 | 9.56 Complete Comparison:
Chia Seeds vs. Salmon


Granola

image of granola

Similarity: 70%

Granola is also high in protein, potassium and Vitamin B6. Also, granola contains more dietary fiber, Vitamin C and Vitamin E than salmon.

For 100 grams of salmon and granola:


Salmon
(3.5 ounces)
Granola
(7/8 cup)
21
protein (G)
14
435
Vitamin D (IU)
0
366
potassium (MG)
539
8
niacin (MG)
2.7
0.61
Vitamin B6 (MG)
0.37
4.2
Vitamin B12 (UG)
0
View More
0.699 | 0.699 | 7.62 Complete Comparison:
Granola vs. Salmon


Pistachio

image of pistachio

Similarity: 70%

Pistachio is also high in protein, potassium and Vitamin B6. Also, pistachio contains more dietary fiber, Vitamin C and Vitamin E than salmon.

For 100 grams of salmon and pistachio:


Salmon
(3.5 ounces)
Pistachio
(7/8 cup)
21
protein (G)
21
435
Vitamin D (IU)
0
366
potassium (MG)
1007
8
niacin (MG)
1.4
0.61
Vitamin B6 (MG)
1.1
4.2
Vitamin B12 (UG)
0
View More
0.698 | 0.698 | 7.29 Complete Comparison:
Pistachio vs. Salmon


Sesame Seeds

image of sesame seeds

Similarity: 69%

More nutritionally dense than salmon, sesame seeds are high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, sesame seeds contains more dietary fiber, calcium, iron and thiamin than salmon.

For 100 grams of salmon and sesame seeds:


Salmon
(3.5 ounces)
Sesame Seeds
(3.5 ounces)
21
protein (G)
17
435
Vitamin D (IU)
0
366
potassium (MG)
475
8
niacin (MG)
4.6
0.61
Vitamin B6 (MG)
0.8
4.2
Vitamin B12 (UG)
0
View More
0.694 | 0.694 | 10.64 Complete Comparison:
Sesame Seeds vs. Salmon


Oats

image of oats

Similarity: 68%

Oats are also high in protein and potassium. Moreover, oats contains more dietary fiber, calcium, iron, thiamin and folate than salmon.

For 100 grams of salmon and oats:


Salmon
(3.5 ounces)
Oats
(5/8 cup)
21
protein (G)
17
435
Vitamin D (IU)
0
366
potassium (MG)
429
8
niacin (MG)
0.96
0.61
Vitamin B6 (MG)
0.12
4.2
Vitamin B12 (UG)
0
View More
0.677 | 0.677 | 6.04 Complete Comparison:
Oats vs. Salmon


Almonds

image of almonds

Similarity: 67%

Almonds are also high in protein and potassium. Also, almonds contains more dietary fiber, Vitamin E and calcium than salmon.

For 100 grams of salmon and almonds:


Salmon
(3.5 ounces)
Almonds
(3/4 cup)
21
protein (G)
21
435
Vitamin D (IU)
0
366
potassium (MG)
733
8
niacin (MG)
3.6
0.61
Vitamin B6 (MG)
0.14
4.2
Vitamin B12 (UG)
0
View More
0.67 | 0.67 | 8.65 Complete Comparison:
Almonds vs. Salmon


plants and vegetables

Several plants and vegetables offer similar nutrients to salmon including sprouted peas, dijon mustard, cornmeal, cardamom and cumin.

Sprouted Peas

image of sprouted peas

Similarity: 73%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, thiamin and folate than salmon.

For 100 grams of salmon and sprouted peas:


Salmon
(3.5 ounces)
Sprouted Peas
(7/8 cup)
21
protein (G)
8.8
435
Vitamin D (IU)
0
366
potassium (MG)
381
8
niacin (MG)
3.1
0.61
Vitamin B6 (MG)
0.27
4.2
Vitamin B12 (UG)
0
View More
0.726 | 0.726 | 2.96 Complete Comparison:
Sprouted Peas vs. Salmon


Dijon Mustard

image of dijon mustard

Similarity: 72%

More nutritionally dense than salmon, dijon mustard is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Also, dijon mustard contains more dietary fiber, Vitamin C and Vitamin E than salmon.

For 100 grams of salmon and dijon mustard:


Salmon
(3.5 ounces)
Dijon Mustard
(50 tsps)
21
protein (G)
26
435
Vitamin D (IU)
0
366
potassium (MG)
738
8
niacin (MG)
4.7
0.61
Vitamin B6 (MG)
0.4
4.2
Vitamin B12 (UG)
0
View More
0.717 | 0.717 | 10.48 Complete Comparison:
Dijon Mustard vs. Salmon


Cornmeal

image of cornmeal

Similarity: 72%

Cornmeal is also high in protein, potassium and Vitamin B6. Also, cornmeal contains more dietary fiber, iron and thiamin than salmon.

For 100 grams of salmon and cornmeal:


Salmon
(3.5 ounces)
Cornmeal
(7/8 cup)
21
protein (G)
9.9
435
Vitamin D (IU)
0
366
potassium (MG)
322
8
niacin (MG)
2.5
0.61
Vitamin B6 (MG)
0.59
4.2
Vitamin B12 (UG)
0
View More
0.715 | 0.715 | 4.2 Complete Comparison:
Cornmeal vs. Salmon


Cardamom

image of cardamom

Similarity: 68%

Cardamom is also high in protein and potassium. Moreover, cardamom contains more dietary fiber, Vitamin C, calcium, iron and thiamin than salmon.

For 100 grams of salmon and cardamom:


Salmon
(3.5 ounces)
Cardamom
(50 tsps)
21
protein (G)
11
435
Vitamin D (IU)
0
366
potassium (MG)
1119
8
niacin (MG)
1.1
0.61
Vitamin B6 (MG)
0.23
4.2
Vitamin B12 (UG)
0
View More
0.682 | 0.682 | 7.2 Complete Comparison:
Cardamom vs. Salmon


Cumin

image of cumin

Similarity: 68%

Cumin is high in many of the same nutrients as salmon, including protein, potassium, niacin and Vitamin B6. Moreover, cumin contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than salmon.

For 100 grams of salmon and cumin:


Salmon
(3.5 ounces)
Cumin
(48 tsps)
21
protein (G)
18
435
Vitamin D (IU)
0
366
potassium (MG)
1788
8
niacin (MG)
4.6
0.61
Vitamin B6 (MG)
0.44
4.2
Vitamin B12 (UG)
0
View More
0.681 | 0.681 | 9.64 Complete Comparison:
Cumin vs. Salmon



Other Nutritional Substitutes

Food item missing