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  6. Wheat Bread vs. Salmon raw

Wheat Bread vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between Wheat Bread and Salmon raw

  • Wheat Bread has more Manganese, Iron, Fiber, Vitamin B1, and Calcium, while Salmon raw has more Vitamin B12, Vitamin B6, and Vitamin B5.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% higher.
  • The amount of Sodium in Salmon raw is lower.

The food types used in this comparison are Bread, wheat, toasted and Fish, salmon, Atlantic, wild, raw.

Infographic

Wheat Bread vs Salmon raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
5
:
5
Salmon raw
Salmon raw
Contains more Calcium +1275%
Contains more Iron +411.3%
Contains more Magnesium +103.4%
Contains more Zinc +129.7%
Contains more Manganese +8506.3%
Contains more Potassium +119.7%
Contains less Sodium -92.7%
Contains more Copper +26.3%
Equal in Phosphorus - 200
Equal in Selenium - 36.5
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +1275%
Contains more Iron +411.3%
Contains more Magnesium +103.4%
Contains more Zinc +129.7%
Contains more Manganese +8506.3%
Contains more Potassium +119.7%
Contains less Sodium -92.7%
Contains more Copper +26.3%
Equal in Phosphorus - 200
Equal in Selenium - 36.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
5
Salmon raw
Salmon raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.2%
Contains more Folate +244%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25.8%
Contains more Vitamin B5 +264.9%
Contains more Vitamin B6 +434.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.38
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.2%
Contains more Folate +244%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25.8%
Contains more Vitamin B5 +264.9%
Contains more Vitamin B6 +434.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
4
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Protein +53.1%
Contains more Fats +48.5%
Contains more Water +182.7%
Contains more Other +92.1%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Protein +53.1%
Contains more Fats +48.5%
Contains more Water +182.7%
Contains more Other +92.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
0
:
3
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +106.4%
Contains more Polyunsaturated fat +47.6%
Equal in Saturated Fat - 0.981
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +106.4%
Contains more Polyunsaturated fat +47.6%
Equal in Saturated Fat - 0.981

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Salmon raw
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Salmon raw Opinion
Net carbs 51.07g 0g Wheat Bread
Protein 12.96g 19.84g Salmon raw
Fats 4.27g 6.34g Salmon raw
Carbs 55.77g 0g Wheat Bread
Calories 313kcal 142kcal Wheat Bread
Sugar 6.42g Salmon raw
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 12mg Wheat Bread
Iron 4.09mg 0.8mg Wheat Bread
Magnesium 59mg 29mg Wheat Bread
Phosphorus 188mg 200mg Salmon raw
Potassium 223mg 490mg Salmon raw
Sodium 601mg 44mg Salmon raw
Zinc 1.47mg 0.64mg Wheat Bread
Copper 0.198mg 0.25mg Salmon raw
Manganese 1.377mg 0.016mg Wheat Bread
Selenium 33.4µg 36.5µg Salmon raw
Vitamin A 0IU 40IU Salmon raw
Vitamin A RAE 0µg 12µg Salmon raw
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.226mg Wheat Bread
Vitamin B2 0.382mg 0.38mg Wheat Bread
Vitamin B3 6.25mg 7.86mg Salmon raw
Vitamin B5 0.456mg 1.664mg Salmon raw
Vitamin B6 0.153mg 0.818mg Salmon raw
Folate 86µg 25µg Wheat Bread
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.222mg Salmon raw
Threonine 0.299mg 0.87mg Salmon raw
Isoleucine 0.258mg 0.914mg Salmon raw
Leucine 0.461mg 1.613mg Salmon raw
Lysine 0.215mg 1.822mg Salmon raw
Methionine 0.105mg 0.587mg Salmon raw
Phenylalanine 0.315mg 0.775mg Salmon raw
Valine 0.31mg 1.022mg Salmon raw
Histidine 0.15mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Wheat Bread
Saturated Fat 0.989g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 1.019g 2.103g Salmon raw
Polyunsaturated fat 1.72g 2.539g Salmon raw
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
83%
Salmon raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $12.7)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 557mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 60)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.