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  6. Salmon raw vs. Wheat Bread

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

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Differences between Salmon raw and Wheat Bread

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

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

Infographic

Salmon raw vs Wheat Bread 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.
Salmon raw
Salmon raw
5
:
5
Wheat Bread
Wheat Bread
Contains more Potassium +119.7%
Contains less Sodium -92.7%
Contains more Copper +26.3%
Contains more Calcium +1275%
Contains more Iron +411.3%
Contains more Magnesium +103.4%
Contains more Zinc +129.7%
Contains more Manganese +8506.3%
Equal in Phosphorus - 188
Equal in Selenium - 33.4
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +119.7%
Contains less Sodium -92.7%
Contains more Copper +26.3%
Contains more Calcium +1275%
Contains more Iron +411.3%
Contains more Magnesium +103.4%
Contains more Zinc +129.7%
Contains more Manganese +8506.3%
Equal in Phosphorus - 188
Equal in Selenium - 33.4

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.
Salmon raw
Salmon raw
5
:
7
Wheat Bread
Wheat Bread
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.2%
Contains more Folate +244%
Equal in Vitamin B2 - 0.382
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%
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%
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.2%
Contains more Folate +244%
Equal in Vitamin B2 - 0.382

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
4
:
1
Wheat Bread
Wheat Bread
Contains more Protein +53.1%
Contains more Fats +48.5%
Contains more Water +182.7%
Contains more Other +92.1%
Contains more Carbs +∞%
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
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
Contains more Protein +53.1%
Contains more Fats +48.5%
Contains more Water +182.7%
Contains more Other +92.1%
Contains more Carbs +∞%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Wheat Bread
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 Salmon raw Wheat Bread Opinion
Net carbs 0g 51.07g Wheat Bread
Protein 19.84g 12.96g Salmon raw
Fats 6.34g 4.27g Salmon raw
Carbs 0g 55.77g Wheat Bread
Calories 142kcal 313kcal Wheat Bread
Sugar 6.42g Salmon raw
Fiber 0g 4.7g Wheat Bread
Calcium 12mg 165mg Wheat Bread
Iron 0.8mg 4.09mg Wheat Bread
Magnesium 29mg 59mg Wheat Bread
Phosphorus 200mg 188mg Salmon raw
Potassium 490mg 223mg Salmon raw
Sodium 44mg 601mg Salmon raw
Zinc 0.64mg 1.47mg Wheat Bread
Copper 0.25mg 0.198mg Salmon raw
Manganese 0.016mg 1.377mg Wheat Bread
Selenium 36.5µg 33.4µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.226mg 0.439mg Wheat Bread
Vitamin B2 0.38mg 0.382mg Wheat Bread
Vitamin B3 7.86mg 6.25mg Salmon raw
Vitamin B5 1.664mg 0.456mg Salmon raw
Vitamin B6 0.818mg 0.153mg Salmon raw
Folate 25µg 86µg Wheat Bread
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.222mg 0.092mg Salmon raw
Threonine 0.87mg 0.299mg Salmon raw
Isoleucine 0.914mg 0.258mg Salmon raw
Leucine 1.613mg 0.461mg Salmon raw
Lysine 1.822mg 0.215mg Salmon raw
Methionine 0.587mg 0.105mg Salmon raw
Phenylalanine 0.775mg 0.315mg Salmon raw
Valine 1.022mg 0.31mg Salmon raw
Histidine 0.584mg 0.15mg Salmon raw
Cholesterol 55mg 0mg Wheat Bread
Saturated Fat 0.981g 0.989g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 1.019g Salmon raw
Polyunsaturated fat 2.539g 1.72g 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
Salmon raw Wheat Bread
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
83%
Salmon raw
38%
Wheat Bread
Minerals Daily Need Coverage Score
49%
Salmon raw
89%
Wheat Bread

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