Salmon vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, mustard seed, ground is higher in more vitamins & minerals
Calories (kcal)
Salmon 345
Spices 508
Protein (g)
Salmon 60.6
Spices 26.1
Carbs (g)
Salmon 0
Spices 28.1
Fat (g)
Salmon 11.4
Spices 36.2
Fiber (g)
Salmon 0
Spices 12.2
Quick answers
Which has more protein?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 60.6g vs 26.1g per 100g.
Which has fewer calories?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 345 vs 508 kcal per 100g.
Which is more nutrient-dense?
Spices, mustard seed, ground 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 | Salmon | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 345 kcal | 508 kcal | -32% |
| Macronutrients | |||
| Water | 23.9 g | 5.27 g | +354% |
| Protein | 60.6 g | 26.1 g | +132% |
| Total lipid (fat) | 11.4 g | 36.2 g | -68% |
| Carbohydrate, by difference | 0 g | 28.1 g | -100% |
| Fiber, total dietary | 0 g | 12.2 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.59 g | 1.99 g | +30% |
| Fatty acids, total monounsaturated | 4.03 g | 22.5 g | -82% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 155 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 7.10 mg | -100% |
| Thiamin (Vitamin B1) | 0.494 mg | 0.805 mg | -39% |
| Riboflavin (Vitamin B2) | 0.543 mg | 0.261 mg | +108% |
| Niacin (Vitamin B3) | 22.8 mg | 4.73 mg | +381% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 0.810 mg | +239% |
| Vitamin B-6 — Pyridoxine | 0.816 mg | 0.397 mg | +106% |
| Biotin (Vitamin B7) | 9.00 ug | 162 ug | -94% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 224 mg | 123 mg | +82% |
| Vitamin B-12 — Cobalamin | 18.1 ug | 0 ug | |
| Vitamin A, RAE | 31.0 ug | 2.00 ug | +1450% |
| Carotene, beta | 0 ug | 18.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.20 mg | 5.07 mg | -76% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.900 ug | — | |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 266 mg | -78% |
| Iron, Fe | 1.06 mg | 9.21 mg | -88% |
| Magnesium, Mg | 58.0 mg | 370 mg | -84% |
| Phosphorus, P | 650 mg | 828 mg | -21% |
| Potassium, K | 960 mg | 738 mg | +30% |
| Sodium, Na | 51.0 mg | 13.0 mg | +292% |
| Zinc, Zn | 1.14 mg | 6.08 mg | -81% |
| Copper, Cu | 0.148 mg | 0.645 mg | -77% |
| Manganese, Mn | 0.051 mg | 2.45 mg | -98% |
| Selenium, Se | 76.0 ug | 208 ug | -63% |
| Other Nutrients | |||
| Energy | 1445 kj | 2126 kj | -32% |
| Ash | 6.19 g | 4.33 g | +43% |
| Total Sugars | 0 g | 6.79 g | -100% |
| Sucrose | 0 g | 3.69 g | -100% |
| Glucose | 0 g | 2.88 g | -100% |
| Fructose | 0 g | 0.020 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.200 g | -100% |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 162 ug | -94% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 162 ug | -94% |
| Betaine | 6.80 mg | 1.90 mg | +258% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 31.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 103 IU | 31.0 IU | +232% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 568 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | 19.8 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | 0.810 mg | -96% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 5.40 ug | -100% |
| 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) | 0.004 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.375 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.050 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.76 g | 0.977 g | +80% |
| SFA 17:0 (Margaric acid) | 0.070 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.330 g | 0.458 g | -28% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.275 g | -98% |
| SFA 22:0 (Behenic acid) | 0 g | 0.175 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.105 g | -100% |
| 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) | 0.370 g | 0.062 g | +497% |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.17 g | 8.46 g | -74% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.860 g | 3.99 g | -78% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.540 g | 9.35 g | -94% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.035 g | 0.644 g | -95% |
| Fatty acids, total polyunsaturated | 3.47 g | 10.1 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.185 g | 5.92 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.130 g | 3.79 g | -97% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.145 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.030 g | 0.250 g | -88% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.030 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.185 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.905 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.025 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.310 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.52 g | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | — | 118 mg | |
| Tryptophan (EAA) | — | 0.256 g | |
| Threonine (EAA) | — | 0.838 g | |
| Isoleucine (EAA, BCAA) | — | 1.18 g | |
| Leucine (EAA, BCAA) | — | 2.08 g | |
| Lysine (EAA) | — | 1.84 g | |
| Methionine (EAA) | — | 0.483 g | |
| Cystine (conditionally essential) | — | 0.680 g | |
| Phenylalanine (EAA) | — | 1.17 g | |
| Tyrosine (conditionally essential) | — | 0.809 g | |
| Valine (EAA, BCAA) | — | 1.51 g | |
| Arginine (conditionally essential) | — | 1.93 g | |
| Histidine (EAA) | — | 0.878 g | |
| Alanine | — | 1.17 g | |
| Aspartic acid | — | 2.43 g | |
| Glutamic acid | — | 5.26 g | |
| Glycine (conditionally essential) | — | 1.59 g | |
| Proline (conditionally essential) | — | 2.81 g | |
| Serine | — | 0.759 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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 | |
| Choline | |||
| Choline from glycerophoshocholine | 130 mg | 0.900 mg | +14344% |
| Choline from phosphatidylcholine | 35.0 mg | 75.0 mg | -53% |
| Choline from phosphocholine | 1.80 mg | 0.400 mg | +350% |
| Choline from sphingomyelin | 11.0 mg | 0 mg | |
| Free Choline | 46.0 mg | 46.0 mg | = |
| Total Choline | 220 mg | 120 mg | +83% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) nutrition facts Spices, mustard seed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +1450% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Niacin (Vitamin B3) +381% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Sodium, Na +292% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Pantothenic acid (Vitamin B5) +239% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
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