Side-by-Side Comparison

Quinoa (Cooked) vs Atlantic Salmon (Cooked/Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-42%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 206 kcal, 86 kcal less).

Higher Protein

+402%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 4.4 g in Quinoa (Cooked) (+17.7 g, +402%).

Higher Dietary Fiber

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+2.8 g).

Higher Potassium

+123%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 172 mg in Quinoa (Cooked) (+212 mg, +123%).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Atlantic Salmon (Cooked/Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

120 kcal6% DV

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Atlantic Salmon (Cooked/Baked) provides 206 kcal vs 120 kcal in Quinoa (Cooked) (+86 kcal, +72%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

4.4 g9% DV

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 4.4 g in Quinoa (Cooked) (+17.7 g, +402%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher carbohydrates (21.3 g vs 0 g).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher dietary fiber (2.8 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.9 g2% DV

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Atlantic Salmon (Cooked/Baked) provides 12.4 g vs 1.9 g in Quinoa (Cooked) (+10.4 g, +543%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.87 g2% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher total sugars (0.87 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.0 µg

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Atlantic Salmon (Cooked/Baked) provides 12 µg vs 1.0 µg in Quinoa (Cooked) (+11 µg, +1100%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.63 mg4% DV

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 0.63 mg in Quinoa (Cooked) (+2.9 mg, +463%).

Vitamin KAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

0.1 µg

Atlantic Salmon (Cooked/Baked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Quinoa (Cooked) provides 42 µg vs 29 µg in Atlantic Salmon (Cooked/Baked) (+13 µg, +45%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.11 mg9% DV

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Atlantic Salmon (Cooked/Baked) provides 0.23 mg vs 0.11 mg in Quinoa (Cooked) (+0.12 mg, +111%).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.11 mg8% DV

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.41 mg3% DV

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 0.41 mg in Quinoa (Cooked) (+8.2 mg, +2000%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.23 mg5% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.23 mg in Quinoa (Cooked) (+1.4 mg, +628%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.12 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.12 mg in Quinoa (Cooked) (+0.52 mg, +420%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

7.0 mg

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 7.0 mg in Quinoa (Cooked) (+53.0 mg, +757%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

172 mg4% DV

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 172 mg in Quinoa (Cooked) (+212 mg, +123%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

17.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 12.0 mg in Atlantic Salmon (Cooked/Baked) (+5.0 mg, +42%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Quinoa (Cooked) provides 1.5 mg vs 0.80 mg in Atlantic Salmon (Cooked/Baked) (+0.69 mg, +86%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Quinoa (Cooked) provides 64.0 mg vs 30.0 mg in Atlantic Salmon (Cooked/Baked) (+34.0 mg, +113%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

152 mg12% DV

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Atlantic Salmon (Cooked/Baked) provides 252 mg vs 152 mg in Quinoa (Cooked) (+100 mg, +66%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Quinoa (Cooked) provides 1.1 mg vs 0.64 mg in Atlantic Salmon (Cooked/Baked) (+0.45 mg, +70%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.23 g1% DV

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Atlantic Salmon (Cooked/Baked) provides 2.5 g vs 0.23 g in Quinoa (Cooked) (+2.3 g, +987%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

222 kcal11% DV

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 222 kcal in Quinoa (Cooked) (+95 kcal, +43%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

8.1 g16% DV

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 8.1 g in Quinoa (Cooked) (+25.9 g, +318%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher carbohydrates (39.4 g vs 0 g).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher dietary fiber (5.2 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

3.6 g5% DV

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 3.6 g in Quinoa (Cooked) (+15.5 g, +435%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher total sugars (1.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.9 µg

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Atlantic Salmon (Cooked/Baked) provides 18 µg vs 1.9 µg in Quinoa (Cooked) (+17 µg, +899%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.2 mg8% DV

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 1.2 mg in Quinoa (Cooked) (+4.3 mg, +369%).

Vitamin KAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

0.2 µg

Atlantic Salmon (Cooked/Baked) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Quinoa (Cooked) provides 78 µg vs 45 µg in Atlantic Salmon (Cooked/Baked) (+33 µg, +74%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.20 mg16% DV

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.20 mg in Quinoa (Cooked) (+0.15 mg, +76%).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.20 mg16% DV

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.20 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.76 mg5% DV

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.76 mg in Quinoa (Cooked) (+12.6 mg, +1648%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.42 mg8% DV

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.42 mg in Quinoa (Cooked) (+2.1 mg, +506%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.23 mg13% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.23 mg in Quinoa (Cooked) (+0.76 mg, +333%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

13.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 13.0 mg in Quinoa (Cooked) (+79.5 mg, +614%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

318 mg7% DV

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 318 mg in Quinoa (Cooked) (+273 mg, +86%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Quinoa (Cooked) provides 31.5 mg vs 18.5 mg in Atlantic Salmon (Cooked/Baked) (+13.0 mg, +70%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Quinoa (Cooked) provides 2.8 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+1.5 mg, +124%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Quinoa (Cooked) provides 118 mg vs 46.2 mg in Atlantic Salmon (Cooked/Baked) (+72.2 mg, +156%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

281 mg22% DV

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 281 mg in Quinoa (Cooked) (+107 mg, +38%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Quinoa (Cooked) provides 2.0 mg vs 0.99 mg in Atlantic Salmon (Cooked/Baked) (+1.0 mg, +105%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.43 g2% DV

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 0.43 g in Quinoa (Cooked) (+3.4 g, +805%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

3.7 g7% DV

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Atlantic Salmon (Cooked/Baked) provides 10.8 g vs 3.7 g in Quinoa (Cooked) (+7.2 g, +197%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher carbohydrates (17.7 g vs 0 g).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher dietary fiber (2.3 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.6 g2% DV

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Atlantic Salmon (Cooked/Baked) provides 6.1 g vs 1.6 g in Quinoa (Cooked) (+4.5 g, +280%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.72 g1% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher total sugars (0.72 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.8 µg

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Atlantic Salmon (Cooked/Baked) provides 5.9 µg vs 0.8 µg in Quinoa (Cooked) (+5.1 µg, +608%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.52 mg3% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.52 mg in Quinoa (Cooked) (+1.2 mg, +233%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

0.0 µg

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Quinoa (Cooked) provides 35 µg vs 14 µg in Atlantic Salmon (Cooked/Baked) (+21 µg, +145%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.34 mg2% DV

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 0.34 mg in Quinoa (Cooked) (+3.9 mg, +1139%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.19 mg4% DV

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.19 mg in Quinoa (Cooked) (+0.62 mg, +330%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.10 mg6% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.10 mg in Quinoa (Cooked) (+0.21 mg, +207%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

5.8 mg

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 5.8 mg in Quinoa (Cooked) (+23.6 mg, +406%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

143 mg3% DV

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 188 mg vs 143 mg in Quinoa (Cooked) (+45.4 mg, +32%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

14.1 mg1% DV

Atlantic Salmon (Cooked/Baked)

5.9 mg

Quinoa (Cooked) provides 14.1 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+8.2 mg, +140%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Quinoa (Cooked) provides 1.2 mg vs 0.39 mg in Atlantic Salmon (Cooked/Baked) (+0.84 mg, +215%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Quinoa (Cooked) provides 53.1 mg vs 14.7 mg in Atlantic Salmon (Cooked/Baked) (+38.4 mg, +261%).

PhosphorusSimilar

Quinoa (Cooked)

126 mg10% DV

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of phosphorus (126 mg).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Quinoa (Cooked) provides 0.90 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.59 mg, +188%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.19 g1% DV

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 g vs 0.19 g in Quinoa (Cooked) (+1.0 g, +542%).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

11.0 g22% DV

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Atlantic Salmon (Cooked/Baked) provides 32.3 g vs 11.0 g in Quinoa (Cooked) (+21.3 g, +193%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher carbohydrates (53.3 g vs 0 g).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher dietary fiber (7.0 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

4.8 g6% DV

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Atlantic Salmon (Cooked/Baked) provides 18.0 g vs 4.8 g in Quinoa (Cooked) (+13.2 g, +276%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

2.2 g4% DV

Atlantic Salmon (Cooked/Baked)

0 g

Quinoa (Cooked) has higher total sugars (2.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Quinoa (Cooked) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

2.5 µg

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Atlantic Salmon (Cooked/Baked) provides 18 µg vs 2.5 µg in Quinoa (Cooked) (+15 µg, +601%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.6 mg11% DV

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 1.6 mg in Quinoa (Cooked) (+3.6 mg, +229%).

Vitamin KAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

0.1 µg

Atlantic Salmon (Cooked/Baked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Quinoa (Cooked) provides 105 µg vs 42 µg in Atlantic Salmon (Cooked/Baked) (+63 µg, +148%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.27 mg22% DV

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Atlantic Salmon (Cooked/Baked) provides 0.33 mg vs 0.27 mg in Quinoa (Cooked) (+0.06 mg, +23%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Quinoa (Cooked) provides 0.28 mg vs 0.20 mg in Atlantic Salmon (Cooked/Baked) (+0.08 mg, +38%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

1.0 mg6% DV

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 1.0 mg in Quinoa (Cooked) (+11.6 mg, +1126%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.57 mg11% DV

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 0.57 mg in Quinoa (Cooked) (+1.9 mg, +325%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.31 mg18% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.31 mg in Quinoa (Cooked) (+0.63 mg, +204%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

17.5 mg1% DV

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 17.5 mg in Quinoa (Cooked) (+70.1 mg, +401%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

430 mg9% DV

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 561 mg vs 430 mg in Quinoa (Cooked) (+131 mg, +30%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

42.5 mg3% DV

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Quinoa (Cooked) provides 42.5 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+25.0 mg, +143%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Quinoa (Cooked) provides 3.7 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+2.6 mg, +219%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Quinoa (Cooked) provides 160 mg vs 43.8 mg in Atlantic Salmon (Cooked/Baked) (+116 mg, +265%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Quinoa (Cooked) provides 380 mg vs 368 mg in Atlantic Salmon (Cooked/Baked) (+12.1 mg, +3%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Quinoa (Cooked) provides 2.7 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+1.8 mg, +192%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Quinoa (Cooked)

0.58 g3% DV

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Atlantic Salmon (Cooked/Baked) provides 3.7 g vs 0.58 g in Quinoa (Cooked) (+3.1 g, +535%).

Quinoa (Cooked) vs Atlantic Salmon (Cooked/Baked)

Quinoa (Cooked)

Atlantic Salmon (Cooked/Baked)

Nutritional Takeaways

Comparison Summary