Which has more protein, Fish, salmon, sockeye, raw or Mustard, prepared, yellow?

Fish, salmon, sockeye, raw has more protein at 22.3g per 100g, compared to 3.74g for Mustard, prepared, yellow.

Which has more calories, Fish, salmon, sockeye, raw or Mustard, prepared, yellow?

Fish, salmon, sockeye, raw has more calories at 131 kcal per 100g, compared to 60 kcal for Mustard, prepared, yellow.

Is Fish, salmon, sockeye, raw healthier than Mustard, prepared, yellow?

Based on vitamin and mineral density, Mustard, prepared, yellow scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Fish vs Mustard

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Mustard, prepared, yellow is higher in more vitamins & minerals

Calories (kcal)

Fish 131

Mustard 60

Protein (g)

Fish 22.3

Mustard 3.74

Carbs (g)

Fish 0

Mustard 5.83

Fat (g)

Fish 4.69

Mustard 3.34

Fiber (g)

Fish 0

Mustard 4.00

Quick answers

Which has more protein?

Fish, salmon, sockeye, raw — 22.3g vs 3.74g per 100g.

Which has fewer calories?

Mustard, prepared, yellow — 60 vs 131 kcal per 100g.

Which is more nutrient-dense?

Mustard, prepared, yellow 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	Mustard	Diff
Energy
Energy	131 kcal	60 kcal	+118%
Macronutrients
Water	72.5 g	83.7 g	-13%
Protein	22.3 g	3.74 g	+495%
Total lipid (fat)	4.69 g	3.34 g	+40%
Carbohydrate, by difference	0 g	5.83 g	-100%
Fiber, total dietary	0 g	4.00 g	-100%
Fats & Fatty Acids
Fatty acids, total saturated	0.814 g	0.214 g	+280%
Fatty acids, total monounsaturated	1.37 g	2.18 g	-37%
Fatty acids, total trans	0.019 g	0.009 g	+111%
Cholesterol	51.0 mg	0 mg
Vitamins
Vitamin C, total ascorbic acid	0 mg	0.300 mg	-100%
Thiamin (Vitamin B1)	0.132 mg	0.177 mg	-25%
Riboflavin (Vitamin B2)	0.207 mg	0.070 mg	+196%
Niacin (Vitamin B3)	8.51 mg	0.565 mg	+1406%
Pantothenic acid (Vitamin B5)	1.07 mg	0.254 mg	+321%
Vitamin B-6 — Pyridoxine	0.731 mg	0.070 mg	+944%
Biotin (Vitamin B7)	6.00 ug	7.00 ug	-14%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	94.6 mg	22.4 mg	+322%
Vitamin B-12 — Cobalamin	4.69 ug	0 ug
Vitamin A, RAE	49.0 ug	5.00 ug	+880%
Carotene, beta	0 ug	51.0 ug	-100%
Carotene, alpha	0 ug	1.00 ug	-100%
Vitamin E (alpha-tocopherol)	0.830 mg	0.360 mg	+131%
Vitamin D (D2 + D3)	14.1 ug	0 ug
Vitamin K2 — Menaquinone-4 (MK-4)	0.300 ug	0 ug
Minerals
Calcium, Ca	9.00 mg	63.0 mg	-86%
Iron, Fe	0.430 mg	1.61 mg	-73%
Magnesium, Mg	30.0 mg	48.0 mg	-37%
Phosphorus, P	257 mg	108 mg	+138%
Potassium, K	367 mg	152 mg	+141%
Sodium, Na	78.0 mg	1104 mg	-93%
Zinc, Zn	0.460 mg	0.640 mg	-28%
Copper, Cu	0.064 mg	0.074 mg	-14%
Manganese, Mn	0.011 mg	0.422 mg	-97%
Selenium, Se	29.8 ug	33.5 ug	-11%
Other Nutrients
Energy	549 kj	253 kj	+117%
Ash	1.26 g	3.37 g	-63%
Total Sugars	0 g	0.920 g	-100%
Sucrose	0 g	0.210 g	-100%
Glucose	0 g	0.470 g	-100%
Fructose	0 g	0.230 g	-100%
Lactose	0 g	0 g	=
Maltose	0 g	0 g	=
Galactose	0 g	0 g	=
Starch	0 g	0.640 g	-100%
Fluoride, F	—	1.50 ug
Folic acid (Vitamin B9 — synthetic)	6.00 ug	7.00 ug	-14%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	6.00 ug	7.00 ug	-14%
Betaine	—	0.200 mg
Vitamin B-12, added	0 ug	0 ug	=
Retinol	49.0 ug	0 ug
Beta-carotene (Provitamin A)	0 ug	27.0 ug	-100%
Vitamin A, IU	162 IU	109 IU	+49%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	113 ug	-100%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.010 mg	0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.160 mg	2.15 mg	-93%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.190 mg	0.080 mg	+138%
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0.020 mg	-100%
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	563 IU	0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source)	14.1 ug	—
Vitamin K1 — Phylloquinone	0.100 ug	1.40 ug	-93%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	0 ug	=
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0.001 g	0.005 g	-80%
SFA 12:0 (Lauric acid)	0.002 g	0.002 g	=
SFA 14:0 (Myristic acid)	0.126 g	0.004 g	+3050%
SFA 15:0 (Pentadecanoic acid)	0.015 g	0.002 g	+650%
SFA 16:0 (Palmitic acid)	0.549 g	0.117 g	+369%
SFA 17:0 (Margaric acid)	0.011 g	0.002 g	+450%
SFA 18:0 (Stearic acid)	0.104 g	0.038 g	+174%
SFA 20:0 (Arachidic acid)	0.005 g	0.020 g	-75%
SFA 22:0 (Behenic acid)	0.001 g	0.016 g	-94%
SFA 24:0 (Lignoceric acid)	0 g	0.009 g	-100%
MUFA 14:1 (Myristoleic acid)	0.003 g	0 g
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.137 g	0.008 g	+1612%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.132 g	0.008 g	+1550%
MUFA 17:1 (Heptadecenoic acid)	0.013 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.709 g	0.778 g	-9%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	0.701 g	0.774 g	-9%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.376 g	0.289 g	+30%
MUFA 22:1 (Omega-9, Erucic acid family)	0.314 g	1.06 g	-70%
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0.314 g	1.06 g	-70%
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0.014 g	0.051 g	-73%
Fatty acids, total polyunsaturated	1.12 g	0.774 g	+44%
PUFA 18:2 (Omega-6, Linoleic acid)	0.160 g	0.363 g	-56%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.151 g	0.358 g	-58%
PUFA 18:2 CLAs	0.004 g	0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.048 g	0.374 g	-87%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.047 g	0.373 g	-87%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.002 g	0 g
PUFA 18:3i	0 g	0 g	=
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0.054 g	0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.016 g	0.010 g	+60%
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0.014 g	0.018 g	-22%
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0.009 g	0.018 g	-50%
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.006 g	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.017 g	0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.251 g	0 g
PUFA 22:4 (Omega-6, Adrenic acid)	0.003 g	0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.079 g	0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.471 g	0 g
Fatty acids, total trans-monoenoic	0.014 g	0.004 g	+250%
TFA 16:1 t	0.006 g	0 g
TFA 18:1 t	0.008 g	0.004 g	+100%
TFA 22:1 t	0.001 g	0 g
TFA 18:2 t not further defined	0.005 g	0.005 g	=
Fatty acids, total trans-polyenoic	0.005 g	0.005 g	=
Tryptophan (EAA)	0.282 g	0.009 g	+3033%
Threonine (EAA)	1.05 g	0.167 g	+528%
Isoleucine (EAA, BCAA)	1.07 g	0.146 g	+633%
Leucine (EAA, BCAA)	1.84 g	0.292 g	+529%
Lysine (EAA)	2.16 g	0.264 g	+719%
Methionine (EAA)	0.721 g	0.076 g	+849%
Cystine (conditionally essential)	0.248 g	0.072 g	+244%
Phenylalanine (EAA)	0.913 g	0.161 g	+467%
Tyrosine (conditionally essential)	1.01 g	0.134 g	+657%
Valine (EAA, BCAA)	1.23 g	0.189 g	+550%
Arginine (conditionally essential)	1.44 g	0.252 g	+472%
Histidine (EAA)	0.597 g	0.119 g	+402%
Alanine	1.39 g	0.164 g	+745%
Aspartic acid	2.28 g	0.390 g	+484%
Glutamic acid	3.28 g	0.724 g	+353%
Glycine (conditionally essential)	1.07 g	0.228 g	+369%
Proline (conditionally essential)	0.823 g	0.355 g	+132%
Serine	0.890 g	0.204 g	+336%
Hydroxyproline	—	0 g
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Iodine
Iodine mcg/100gB	14.3 mcg	—

* 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, sockeye, raw nutrition facts Mustard, prepared, yellow nutrition facts Compare other foods →

Dig deeper — biggest differences

Niacin (Vitamin B3) +1406% in Fish, salmon, sockeye, raw Vitamin B-6 — Pyridoxine +944% in Fish, salmon, sockeye, raw Vitamin A, RAE +880% in Fish, salmon, sockeye, raw Protein +495% in Fish, salmon, sockeye, raw

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