Which has more protein, Fish, whitefish, eggs (Alaska Native) or Nuts, brazilnuts, dried, unblanched?

Fish, whitefish, eggs (Alaska Native) has more protein at 14.7g per 100g, compared to 14.3g for Nuts, brazilnuts, dried, unblanched.

Which has more calories, Fish, whitefish, eggs (Alaska Native) or Nuts, brazilnuts, dried, unblanched?

Nuts, brazilnuts, dried, unblanched has more calories at 659 kcal per 100g, compared to 104 kcal for Fish, whitefish, eggs (Alaska Native).

Is Fish, whitefish, eggs (Alaska Native) healthier than Nuts, brazilnuts, dried, unblanched?

Based on vitamin and mineral density, Fish, whitefish, eggs (Alaska Native) scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Fish vs Nuts

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

Fish, whitefish, eggs (Alaska Native) is higher in more vitamins & minerals

Calories (kcal)

Fish 104

Nuts 659

Protein (g)

Fish 14.7

Nuts 14.3

Carbs (g)

Fish 4.89

Nuts 11.7

Fat (g)

Fish 2.88

Nuts 67.1

Fiber (g)

Fish 0

Nuts 7.50

Quick answers

Which has more protein?

Fish, whitefish, eggs (Alaska Native) — 14.7g vs 14.3g per 100g.

Which has fewer calories?

Fish, whitefish, eggs (Alaska Native) — 104 vs 659 kcal per 100g.

Which is more nutrient-dense?

Fish, whitefish, eggs (Alaska Native) 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	104 kcal	659 kcal	-84%
Macronutrients
Water	76.2 g	3.42 g	+2129%
Protein	14.7 g	14.3 g	+2%
Total lipid (fat)	2.88 g	67.1 g	-96%
Carbohydrate, by difference	4.89 g	11.7 g	-58%
Fiber, total dietary	0 g	7.50 g	-100%
Fats & Fatty Acids
Fatty acids, total saturated	0.496 g	16.1 g	-97%
Fatty acids, total monounsaturated	1.05 g	23.9 g	-96%
Cholesterol	439 mg	0 mg
Vitamins
Vitamin C, total ascorbic acid	12.0 mg	0.700 mg	+1614%
Thiamin (Vitamin B1)	0.088 mg	0.617 mg	-86%
Riboflavin (Vitamin B2)	0.403 mg	0.035 mg	+1051%
Niacin (Vitamin B3)	0.956 mg	0.295 mg	+224%
Pantothenic acid (Vitamin B5)	1.06 mg	0.184 mg	+476%
Vitamin B-6 — Pyridoxine	0.159 mg	0.101 mg	+57%
Biotin (Vitamin B7)	53.0 ug	22.0 ug	+141%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	248 mg	28.8 mg	+759%
Vitamin B-12 — Cobalamin	56.4 ug	0 ug
Vitamin A, RAE	91.0 ug	0 ug
Carotene, beta	0 ug	0 ug	=
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	2.68 mg	5.65 mg	-53%
Vitamin D (D2 + D3)	—	0 ug
Vitamin K2 — Menaquinone-4 (MK-4)	0.600 ug	—
Minerals
Calcium, Ca	46.0 mg	160 mg	-71%
Iron, Fe	5.95 mg	2.43 mg	+145%
Magnesium, Mg	30.0 mg	376 mg	-92%
Phosphorus, P	306 mg	725 mg	-58%
Potassium, K	190 mg	659 mg	-71%
Sodium, Na	160 mg	3.00 mg	+5233%
Zinc, Zn	2.10 mg	4.06 mg	-48%
Copper, Cu	0.220 mg	1.74 mg	-87%
Manganese, Mn	0.220 mg	1.22 mg	-82%
Selenium, Se	92.8 ug	1917 ug	-95%
Other Nutrients
Energy	436 kj	2757 kj	-84%
Ash	1.33 g	3.43 g	-61%
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)	53.0 ug	22.0 ug	+141%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	53.0 ug	22.0 ug	+141%
Betaine	8.20 mg	0.400 mg	+1950%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	91.0 ug	0 ug
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	305 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	0 ug	=
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.010 mg	0.010 mg	=
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.020 mg	9.56 mg	-100%
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	0.600 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 g	0 g	=
SFA 14:0 (Myristic acid)	0.045 g	0.046 g	-2%
SFA 15:0 (Pentadecanoic acid)	0.009 g	0 g
SFA 16:0 (Palmitic acid)	0.361 g	9.63 g	-96%
SFA 17:0 (Margaric acid)	0.018 g	0.041 g	-56%
SFA 18:0 (Stearic acid)	0.063 g	6.24 g	-99%
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)	0.254 g	0.214 g	+19%
MUFA 17:1 (Heptadecenoic acid)	0 g	0.045 g	-100%
MUFA 18:1 (Omega-9, Oleic acid family)	0.742 g	23.6 g	-97%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.045 g	0.027 g	+67%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0.005 g	—
Fatty acids, total polyunsaturated	1.07 g	24.4 g	-96%
PUFA 18:2 (Omega-6, Linoleic acid)	0.073 g	24.4 g	-100%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	—	23.9 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.073 g	0.036 g	+103%
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)	0.037 g	0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.018 g	0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0.028 g	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.124 g	0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.225 g	0 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid)	0.005 g	—
PUFA 22:4 (Omega-6, Adrenic acid)	0.028 g	—
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.133 g	0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.330 g	0 g
Stigmasterol	—	6.00 mg
Campesterol	—	2.00 mg
Beta-sitosterol	—	64.0 mg
Tryptophan (EAA)	0.280 g	0.135 g	+107%
Threonine (EAA)	1.01 g	0.365 g	+177%
Isoleucine (EAA, BCAA)	1.07 g	0.518 g	+107%
Leucine (EAA, BCAA)	1.64 g	1.19 g	+38%
Lysine (EAA)	1.60 g	0.490 g	+227%
Methionine (EAA)	0.560 g	1.12 g	-50%
Cystine (conditionally essential)	0.230 g	0.306 g	-25%
Phenylalanine (EAA)	0.900 g	0.639 g	+41%
Tyrosine (conditionally essential)	0.760 g	0.416 g	+83%
Valine (EAA, BCAA)	1.28 g	0.760 g	+68%
Arginine (conditionally essential)	1.06 g	2.14 g	-50%
Histidine (EAA)	0.530 g	0.409 g	+30%
Alanine	1.64 g	0.609 g	+169%
Aspartic acid	1.58 g	1.33 g	+19%
Glutamic acid	2.18 g	3.19 g	-32%
Glycine (conditionally essential)	0.500 g	0.733 g	-32%
Proline (conditionally essential)	1.10 g	0.706 g	+56%
Serine	1.18 g	0.676 g	+75%
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	5.10 mg	1.00 mg	+410%
Choline from phosphatidylcholine	220 mg	11.0 mg	+1900%
Choline from phosphocholine	1.80 mg	0.300 mg	+500%
Choline from sphingomyelin	13.0 mg	0 mg
Free Choline	12.0 mg	16.0 mg	-25%
Total Choline	250 mg	29.0 mg	+762%
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, whitefish, eggs (Alaska Native) nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +5233% in Fish, whitefish, eggs (Alaska Native) Vitamin C, total ascorbic acid +1614% in Fish, whitefish, eggs (Alaska Native) Riboflavin (Vitamin B2) +1051% in Fish, whitefish, eggs (Alaska Native) Choline, total +759% in Fish, whitefish, eggs (Alaska Native)

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