Fish vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, brazilnuts, dried, unblanched is higher in more vitamins & minerals
Calories (kcal)
Fish 378
Nuts 659
Protein (g)
Fish 62.1
Nuts 14.3
Carbs (g)
Fish 0
Nuts 11.7
Fat (g)
Fish 14.4
Nuts 67.1
Fiber (g)
Fish 0
Nuts 7.50
Quick answers
Which has more protein?
Fish, salmon, chum, dried (Alaska Native) — 62.1g vs 14.3g per 100g.
Which has fewer calories?
Fish, salmon, chum, dried (Alaska Native) — 378 vs 659 kcal per 100g.
Which is more nutrient-dense?
Nuts, brazilnuts, dried, unblanched scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 378 kcal | 659 kcal | -43% |
| Macronutrients | |||
| Water | 22.8 g | 3.42 g | +566% |
| Protein | 62.1 g | 14.3 g | +334% |
| Total lipid (fat) | 14.4 g | 67.1 g | -79% |
| Carbohydrate, by difference | 0 g | 11.7 g | -100% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.39 g | 16.1 g | -85% |
| Fatty acids, total monounsaturated | 5.14 g | 23.9 g | -78% |
| Cholesterol | 214 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.356 mg | 0.617 mg | -42% |
| Riboflavin (Vitamin B2) | 0.463 mg | 0.035 mg | +1223% |
| Niacin (Vitamin B3) | 14.6 mg | 0.295 mg | +4866% |
| Pantothenic acid (Vitamin B5) | 2.76 mg | 0.184 mg | +1400% |
| Vitamin B-6 — Pyridoxine | 0.681 mg | 0.101 mg | +574% |
| Biotin (Vitamin B7) | 12.0 ug | 22.0 ug | -45% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 231 mg | 28.8 mg | +703% |
| Vitamin B-12 — Cobalamin | 28.6 ug | 0 ug | |
| Vitamin A, RAE | 16.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.820 mg | 5.65 mg | -85% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 155 mg | 160 mg | -3% |
| Iron, Fe | 2.20 mg | 2.43 mg | -9% |
| Magnesium, Mg | 68.0 mg | 376 mg | -82% |
| Phosphorus, P | 650 mg | 725 mg | -10% |
| Potassium, K | 910 mg | 659 mg | +38% |
| Sodium, Na | 190 mg | 3.00 mg | +6233% |
| Zinc, Zn | 1.40 mg | 4.06 mg | -66% |
| Copper, Cu | 0.254 mg | 1.74 mg | -85% |
| Manganese, Mn | 0.071 mg | 1.22 mg | -94% |
| Selenium, Se | 104 ug | 1917 ug | -95% |
| Other Nutrients | |||
| Energy | 1581 kj | 2757 kj | -43% |
| Ash | 3.69 g | 3.43 g | +8% |
| Total Sugars | 0 g | 2.33 g | -100% |
| Sucrose | 0 g | 2.33 g | -100% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | 0.250 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 22.0 ug | -45% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 22.0 ug | -45% |
| Betaine | 10.6 mg | 0.400 mg | +2550% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 16.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 53.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | 9.56 mg | -99% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.630 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.170 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.040 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.675 g | 0.046 g | +1367% |
| SFA 15:0 (Pentadecanoic acid) | 0.040 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.18 g | 9.63 g | -88% |
| SFA 17:0 (Margaric acid) | 0.110 g | 0.041 g | +168% |
| SFA 18:0 (Stearic acid) | 0.345 g | 6.24 g | -94% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.167 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.010 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.480 g | 0.214 g | +124% |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | 0.045 g | -91% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.99 g | 23.6 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.40 g | 0.027 g | +5104% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.23 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.030 g | — | |
| Fatty acids, total polyunsaturated | 2.32 g | 24.4 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.125 g | 24.4 g | -99% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.115 g | 0.036 g | +219% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.135 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.025 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.010 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.115 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.610 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.020 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.215 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.950 g | 0 g | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | — | 0.135 g | |
| Threonine (EAA) | — | 0.365 g | |
| Isoleucine (EAA, BCAA) | — | 0.518 g | |
| Leucine (EAA, BCAA) | — | 1.19 g | |
| Lysine (EAA) | — | 0.490 g | |
| Methionine (EAA) | — | 1.12 g | |
| Cystine (conditionally essential) | — | 0.306 g | |
| Phenylalanine (EAA) | — | 0.639 g | |
| Tyrosine (conditionally essential) | — | 0.416 g | |
| Valine (EAA, BCAA) | — | 0.760 g | |
| Arginine (conditionally essential) | — | 2.14 g | |
| Histidine (EAA) | — | 0.409 g | |
| Alanine | — | 0.609 g | |
| Aspartic acid | — | 1.33 g | |
| Glutamic acid | — | 3.19 g | |
| Glycine (conditionally essential) | — | 0.733 g | |
| Proline (conditionally essential) | — | 0.706 g | |
| Serine | — | 0.676 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 100 mg | 1.00 mg | +9900% |
| Choline from phosphatidylcholine | 45.0 mg | 11.0 mg | +309% |
| Choline from phosphocholine | 2.40 mg | 0.300 mg | +700% |
| Choline from sphingomyelin | 15.0 mg | 0 mg | |
| Free Choline | 64.0 mg | 16.0 mg | +300% |
| Total Choline | 230 mg | 29.0 mg | +693% |
| Iodine | |||
| Iodine mcg/100gB | 38.4 mcg | — | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, salmon, chum, dried (Alaska Native) nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.