Almonds (Whole)VSRaw Salmon (Atlantic)
Almonds (Whole) has 1.1g more protein per 100g than Raw Salmon (Atlantic) — 21.5g vs 20.3g per 100g (USDA). For those watching their calorie intake, Raw Salmon (Atlantic) offers only 197.294 calories per 100g compared to 625.75 calories in Almonds (Whole). Raw Salmon (Atlantic) provides complete protein with all essential amino acids, while Almonds (Whole) should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Salmon (Atlantic) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Apr 2024
| Nutrient (per 100g) | Almonds (Whole) | Raw Salmon (Atlantic) |
|---|---|---|
| Protein | 21.5 g | 20.3 g |
| Calories | 626 kcal | 197 kcal |
| Total fat | 51.1 g | 13.1 g |
| Carbohydrates | 20.0 g | 0.0 g |
Almonds (Whole)
Raw Salmon (Atlantic)
How does Almonds (Whole) compare to Raw Salmon (Atlantic)?
Almonds (Whole) has 1.1g more protein per 100g than Raw Salmon (Atlantic) — 21.5g vs 20.3g per 100g (USDA). For those watching their calorie intake, Raw Salmon (Atlantic) offers only 197.294 calories per 100g compared to 625.75 calories in Almonds (Whole). Raw Salmon (Atlantic) provides complete protein with all essential amino acids, while Almonds (Whole) should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Salmon (Atlantic) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Almonds (Whole)With 21.5g of protein per 100g, Almonds (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Salmon (Atlantic)At only 197.294 calories per 100g, Raw Salmon (Atlantic) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Salmon (Atlantic)Raw Salmon (Atlantic) offers the best protein-to-calorie ratio, delivering 20.3g of protein for just 197.294 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Almonds (Whole)Almonds (Whole) is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Raw Salmon (Atlantic)With only 0.0g of carbohydrates per 100g, Raw Salmon (Atlantic) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Salmon (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Raw Salmon (Atlantic) offers a good protein content at 20.3g with 197.294 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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