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  6. Salmon vs. Flour

Salmon vs. Flour — In-Depth Nutrition Comparison

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How are Salmon and Flour different?

  • Salmon is richer in Vitamin B12, Vitamin D, Vitamin B6, and Vitamin B5, while Flour is higher in Iron, Folate, Vitamin B1, Manganese, and Vitamin B2.
  • Salmon covers your daily need of Vitamin B12 117% more than Flour.
  • Flour is lower in Cholesterol.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Salmon vs Flour 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
:
5
Flour
Flour
Contains more Magnesium +36.4%
Contains more Phosphorus +133.3%
Contains more Potassium +258.9%
Contains more Selenium +22.1%
Contains more Iron +1264.7%
Contains less Sodium -96.7%
Contains more Zinc +62.8%
Contains more Copper +193.9%
Contains more Manganese +4162.5%
Equal in Calcium - 15
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +36.4%
Contains more Phosphorus +133.3%
Contains more Potassium +258.9%
Contains more Selenium +22.1%
Contains more Iron +1264.7%
Contains less Sodium -96.7%
Contains more Zinc +62.8%
Contains more Copper +193.9%
Contains more Manganese +4162.5%
Equal in Calcium - 15

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
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B5 +236.8%
Contains more Vitamin B6 +1370.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +130.9%
Contains more Vitamin B2 +265.9%
Contains more Folate +438.2%
Contains more Vitamin K +200%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B5 +236.8%
Contains more Vitamin B6 +1370.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +130.9%
Contains more Vitamin B2 +265.9%
Contains more Folate +438.2%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
4
:
1
Flour
Flour
Contains more Protein +113.9%
Contains more Fats +1160.2%
Contains more Water +443.2%
Contains more Other +73.9%
Contains more Carbs +∞%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +113.9%
Contains more Fats +1160.2%
Contains more Water +443.2%
Contains more Other +73.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +4705.7%
Contains more Polyunsaturated fat +1002.4%
Contains less Saturated Fat -93.5%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +4705.7%
Contains more Polyunsaturated fat +1002.4%
Contains less Saturated Fat -93.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Flour Opinion
Net carbs 0g 73.61g Flour
Protein 22.1g 10.33g Salmon
Fats 12.35g 0.98g Salmon
Carbs 0g 76.31g Flour
Calories 206kcal 364kcal Flour
Sugar 0g 0.27g Salmon
Fiber 0g 2.7g Flour
Calcium 15mg 15mg
Iron 0.34mg 4.64mg Flour
Magnesium 30mg 22mg Salmon
Phosphorus 252mg 108mg Salmon
Potassium 384mg 107mg Salmon
Sodium 61mg 2mg Flour
Zinc 0.43mg 0.7mg Flour
Copper 0.049mg 0.144mg Flour
Manganese 0.016mg 0.682mg Flour
Selenium 41.4µg 33.9µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.06mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.785mg Flour
Vitamin B2 0.135mg 0.494mg Flour
Vitamin B3 8.045mg 5.904mg Salmon
Vitamin B5 1.475mg 0.438mg Salmon
Vitamin B6 0.647mg 0.044mg Salmon
Folate 34µg 183µg Flour
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 0.3µg Flour
Tryptophan 0.248mg 0.127mg Salmon
Threonine 0.969mg 0.281mg Salmon
Isoleucine 1.018mg 0.357mg Salmon
Leucine 1.796mg 0.71mg Salmon
Lysine 2.03mg 0.228mg Salmon
Methionine 0.654mg 0.183mg Salmon
Phenylalanine 0.863mg 0.52mg Salmon
Valine 1.139mg 0.415mg Salmon
Histidine 0.651mg 0.23mg Salmon
Cholesterol 63mg 0mg Flour
Saturated Fat 2.397g 0.155g Flour
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 0.087g Salmon
Polyunsaturated fat 4.553g 0.413g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Flour
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
50%
Flour
Minerals Daily Need Coverage Score
44%
Salmon
59%
Flour

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 2.242g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $12)
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.