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Two foods can each provide 20 grams of protein without providing exactly the same protein quality. The body needs nine indispensable amino acids in adequate proportions, and it also has to digest and absorb them. “Complete protein” is only a shorthand for part of that process.
Hake and salmon can provide similar amounts of protein in a serving, but their energy profiles are very different. Hake is lean; salmon carries roughly 10 g more fat per 100 g and far more EPA and DHA.
Salmon and sardines are surprisingly close in protein and calories. Both provide EPA and DHA; cooked Atlantic salmon can land around 2 grams EPA+DHA per 100 grams, while canned sardines are often around 1.4 grams, depending on species and product.
Seitan is essentially cooked, hydrated wheat gluten. That lets it pack roughly 20–30 grams of protein into 100 grams with little fat, but there is no universal seitan number: water, starch, broth, and seasoning can move the label substantially.
Aging does not magically add protein or fat to cheese; it removes water. That is why aged cheeses can exceed 350–400 calories and 25 grams of protein per 100 grams while many fresh cheeses land around 170–250 calories and 12–18 grams protein.
Pistachios clearly lead in protein and fiber by equal weight; walnuts lead even more dramatically in ALA, the main plant omega-3. A 1-ounce-style serving gives about 6 grams protein from pistachios versus roughly 4.5 grams from walnuts, while walnuts deliver around 2.6 grams ALA.
A Nutrition Facts label becomes much easier once you separate three questions: what is in one serving, how that serving compares with a daily reference, and how many servings you actually eat.
Flax and chia clearly stand out for ALA omega-3. NIH lists about 2.35 g ALA in a tablespoon of whole flaxseed and 5.06 g in one ounce of chia. Hemp also contributes ALA, but at a lower concentration.
Chestnuts break the usual nut pattern because they contain far less fat and much more water and starch. Among typical high-fat nuts, cashews and pistachios are near the lower end of calories per 100 g.
Salmon combines roughly 18–22 g protein per 100 g with considerably more fat than lean white fish. That fat raises calories, but it is also where salmon carries substantial EPA and DHA.
Hulled hemp is highly concentrated: about 31–32 g protein and 49 g fat per 100 g. One ounce provides roughly 9 g protein, 155 calories, ALA omega-3, and a substantial amount of magnesium.
Cooked chickpeas are far less concentrated than dry chickpeas because they absorb water. Per 100 g cooked, they provide about 164 calories, 8.9 g protein, and 7.6 g fiber. A 200 g portion delivers close to 18 g protein and 15 g fiber.