Salmon vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Salmon 153
Lentils 352
Protein (g)
Salmon 20.6
Lentils 24.6
Carbs (g)
Salmon 0
Lentils 63.3
Fat (g)
Salmon 7.17
Lentils 1.06
Fiber (g)
Salmon 0
Lentils 10.7
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 20.6g per 100g.
Which has fewer calories?
Salmon, sockeye, canned, total can contents — 153 vs 352 kcal per 100g.
Which is more nutrient-dense?
Lentils, raw 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 | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 153 kcal | 352 kcal | -57% |
| Macronutrients | |||
| Water | 71.1 g | 8.26 g | +760% |
| Protein | 20.6 g | 24.6 g | -16% |
| Total lipid (fat) | 7.17 g | 1.06 g | +576% |
| Carbohydrate, by difference | 0 g | 63.3 g | -100% |
| Fiber, total dietary | 0 g | 10.7 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.46 g | 0.154 g | +848% |
| Fatty acids, total monounsaturated | 2.47 g | 0.193 g | +1180% |
| Fatty acids, total trans | 0.041 g | 0 g | |
| Cholesterol | 67.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.50 mg | -100% |
| Thiamin (Vitamin B1) | 0.020 mg | 0.873 mg | -98% |
| Riboflavin (Vitamin B2) | 0.200 mg | 0.211 mg | -5% |
| Niacin (Vitamin B3) | 6.00 mg | 2.61 mg | +130% |
| Pantothenic acid (Vitamin B5) | — | 2.14 mg | |
| Vitamin B-6 — Pyridoxine | 0.330 mg | 0.540 mg | -39% |
| Biotin (Vitamin B7) | — | 479 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 74.8 mg | 96.4 mg | -22% |
| Vitamin B-12 — Cobalamin | 0.400 ug | 0 ug | |
| Vitamin A, RAE | 39.0 ug | 2.00 ug | +1850% |
| Carotene, beta | 0 ug | 23.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.88 mg | 0.490 mg | +284% |
| Vitamin D (D2 + D3) | 19.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 198 mg | 35.0 mg | +466% |
| Iron, Fe | 0.570 mg | 6.51 mg | -91% |
| Magnesium, Mg | 30.0 mg | 47.0 mg | -36% |
| Phosphorus, P | 321 mg | 281 mg | +14% |
| Potassium, K | 329 mg | 677 mg | -51% |
| Sodium, Na | 433 mg | 6.00 mg | +7117% |
| Zinc, Zn | 0.670 mg | 3.27 mg | -80% |
| Copper, Cu | 0.061 mg | 0.754 mg | -92% |
| Manganese, Mn | 0.024 mg | 1.39 mg | -98% |
| Selenium, Se | 30.1 ug | 0.100 ug | +30000% |
| Other Nutrients | |||
| Energy | 639 kj | 1473 kj | -57% |
| Ash | 2.45 g | 2.71 g | -10% |
| Total Sugars | 0 g | 2.03 g | -100% |
| Sucrose | — | 1.47 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0.270 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.300 g | |
| Galactose | — | 0 g | |
| Starch | — | 49.9 g | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 479 ug | -99% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 479 ug | -99% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 39.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 129 IU | 39.0 IU | +231% |
| 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 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 4.23 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 761 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 19.0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 5.00 ug | -98% |
| SFA 4:0 (Butyric acid) | 0.005 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.020 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.238 g | 0.003 g | +7833% |
| SFA 15:0 (Pentadecanoic acid) | 0.028 g | — | |
| SFA 16:0 (Palmitic acid) | 0.978 g | 0.136 g | +619% |
| SFA 17:0 (Margaric acid) | 0.016 g | — | |
| SFA 18:0 (Stearic acid) | 0.157 g | 0.015 g | +947% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.323 g | 0.003 g | +10667% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.312 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.017 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.33 g | 0.184 g | +624% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.32 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.712 g | 0.006 g | +11767% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.072 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.069 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.010 g | — | |
| Fatty acids, total polyunsaturated | 1.74 g | 0.526 g | +232% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.135 g | 0.414 g | -67% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.118 g | — | |
| PUFA 18:2 CLAs | 0.003 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.061 g | 0.112 g | -46% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.056 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.116 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.009 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.026 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.532 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.134 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.695 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.027 g | — | |
| TFA 16:1 t | 0.011 g | — | |
| TFA 18:1 t | 0.014 g | — | |
| TFA 22:1 t | 0.003 g | — | |
| TFA 18:2 t not further defined | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.014 g | — | |
| Tryptophan (EAA) | 0.248 g | 0.221 g | +12% |
| Threonine (EAA) | 1.11 g | 0.882 g | +26% |
| Isoleucine (EAA, BCAA) | 0.988 g | 1.07 g | -7% |
| Leucine (EAA, BCAA) | 1.60 g | 1.79 g | -10% |
| Lysine (EAA) | 1.80 g | 1.72 g | +5% |
| Methionine (EAA) | 0.609 g | 0.210 g | +190% |
| Cystine (conditionally essential) | 0.157 g | 0.322 g | -51% |
| Phenylalanine (EAA) | 0.877 g | 1.22 g | -28% |
| Tyrosine (conditionally essential) | 0.758 g | 0.658 g | +15% |
| Valine (EAA, BCAA) | 1.14 g | 1.22 g | -7% |
| Arginine (conditionally essential) | 1.30 g | 1.90 g | -32% |
| Histidine (EAA) | 0.559 g | 0.693 g | -19% |
| Alanine | 1.33 g | 1.03 g | +29% |
| Aspartic acid | 2.40 g | 2.72 g | -12% |
| Glutamic acid | 2.90 g | 3.82 g | -24% |
| Glycine (conditionally essential) | 1.26 g | 1.00 g | +26% |
| Proline (conditionally essential) | 0.845 g | 1.03 g | -18% |
| Serine | 0.926 g | 1.14 g | -18% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.011 mg | |
| Genistein | — | 0.052 mg | |
| Proanthocyanidin dimers | — | 1.20 mg | |
| Proanthocyanidin trimers | — | 0.110 mg | |
| Proanthocyanidin 4-6mers | — | 0.030 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0.350 mg | |
| (+)-Gallocatechin | — | 0.140 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.063 mg | |
| Purines | |||
| Purine, adenine | 23.0 mg | 104 mg | -78% |
| Purine, guanine | 39.0 mg | 82.0 mg | -52% |
| Purine, hypoxanthine | 13.0 mg | 20.0 mg | -35% |
| Purine, xanthine | 13.0 mg | 16.0 mg | -19% |
| Purines, total | 88.0 mg | 222 mg | -60% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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