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  6. Salmon vs. Wheat Bread

Salmon vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Salmon and Wheat Bread

  • Salmon has more Vitamin B12, Vitamin D, Vitamin B6, and Vitamin B5, however, Wheat Bread has more Manganese, Iron, Vitamin B2, and Fiber.
  • Salmon's daily need coverage for Vitamin B12 is 117% more.
  • Wheat Bread is lower in Cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Bread, wheat, toasted.

Infographic

Salmon 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
Salmon
4
:
6
Wheat Bread
Wheat Bread
Contains more Phosphorus +34%
Contains more Potassium +72.2%
Contains less Sodium -89.9%
Contains more Selenium +24%
Contains more Calcium +1000%
Contains more Iron +1102.9%
Contains more Magnesium +96.7%
Contains more Zinc +241.9%
Contains more Copper +304.1%
Contains more Manganese +8506.3%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Phosphorus +34%
Contains more Potassium +72.2%
Contains less Sodium -89.9%
Contains more Selenium +24%
Contains more Calcium +1000%
Contains more Iron +1102.9%
Contains more Magnesium +96.7%
Contains more Zinc +241.9%
Contains more Copper +304.1%
Contains more Manganese +8506.3%

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
Salmon
8
:
4
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +1750%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +322.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +183%
Contains more Folate +152.9%
Contains more Vitamin K +5600%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +1750%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +322.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +183%
Contains more Folate +152.9%
Contains more Vitamin K +5600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +70.5%
Contains more Fats +189.2%
Contains more Water +167.2%
Contains more Carbs +∞%
Contains more Other +246.3%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +70.5%
Contains more Fats +189.2%
Contains more Water +167.2%
Contains more Carbs +∞%
Contains more Other +246.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +310.3%
Contains more Polyunsaturated fat +164.7%
Contains less Saturated Fat -58.7%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 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 +310.3%
Contains more Polyunsaturated fat +164.7%
Contains less Saturated Fat -58.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Wheat Bread Opinion
Net carbs 0g 51.07g Wheat Bread
Protein 22.1g 12.96g Salmon
Fats 12.35g 4.27g Salmon
Carbs 0g 55.77g Wheat Bread
Calories 206kcal 313kcal Wheat Bread
Sugar 0g 6.42g Salmon
Fiber 0g 4.7g Wheat Bread
Calcium 15mg 165mg Wheat Bread
Iron 0.34mg 4.09mg Wheat Bread
Magnesium 30mg 59mg Wheat Bread
Phosphorus 252mg 188mg Salmon
Potassium 384mg 223mg Salmon
Sodium 61mg 601mg Salmon
Zinc 0.43mg 1.47mg Wheat Bread
Copper 0.049mg 0.198mg Wheat Bread
Manganese 0.016mg 1.377mg Wheat Bread
Selenium 41.4µg 33.4µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.24mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0.2mg Salmon
Vitamin B1 0.34mg 0.439mg Wheat Bread
Vitamin B2 0.135mg 0.382mg Wheat Bread
Vitamin B3 8.045mg 6.25mg Salmon
Vitamin B5 1.475mg 0.456mg Salmon
Vitamin B6 0.647mg 0.153mg Salmon
Folate 34µg 86µg Wheat Bread
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 5.7µg Wheat Bread
Tryptophan 0.248mg 0.092mg Salmon
Threonine 0.969mg 0.299mg Salmon
Isoleucine 1.018mg 0.258mg Salmon
Leucine 1.796mg 0.461mg Salmon
Lysine 2.03mg 0.215mg Salmon
Methionine 0.654mg 0.105mg Salmon
Phenylalanine 0.863mg 0.315mg Salmon
Valine 1.139mg 0.31mg Salmon
Histidine 0.651mg 0.15mg Salmon
Cholesterol 63mg 0mg Wheat Bread
Saturated Fat 2.397g 0.989g Wheat Bread
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 1.019g Salmon
Polyunsaturated fat 4.553g 1.72g Salmon
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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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
110%
Salmon
38%
Wheat Bread
Minerals Daily Need Coverage Score
44%
Salmon
89%
Wheat Bread

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $12.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 540mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.