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  6. Flour vs. Salmon

Flour vs. Salmon — In-Depth Nutrition Comparison

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How are Flour and Salmon different?

  • Flour is richer in Iron, Folate, Vitamin B1, Manganese, and Vitamin B2, while Salmon is higher in Vitamin B12, Vitamin D, Vitamin B6, and Vitamin B5.
  • Salmon covers your daily need of Vitamin B12 117% more than Flour.
  • Flour contains 43 times more Manganese than Salmon. Flour contains 0.682mg of Manganese, while Salmon contains 0.016mg.

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

Infographic

Flour vs Salmon 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.
Flour
Flour
5
:
4
Salmon
Salmon
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%
Contains more Magnesium +36.4%
Contains more Phosphorus +133.3%
Contains more Potassium +258.9%
Contains more Selenium +22.1%
Equal in Calcium - 15
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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%
Contains more Magnesium +36.4%
Contains more Phosphorus +133.3%
Contains more Potassium +258.9%
Contains more Selenium +22.1%
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.
Flour
Flour
4
:
8
Salmon
Salmon
Contains more Vitamin B1 +130.9%
Contains more Vitamin B2 +265.9%
Contains more Folate +438.2%
Contains more Vitamin K +200%
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 +∞%
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%
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%
Contains more Vitamin B1 +130.9%
Contains more Vitamin B2 +265.9%
Contains more Folate +438.2%
Contains more Vitamin K +200%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Salmon
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 Flour Salmon Opinion
Net carbs 73.61g 0g Flour
Protein 10.33g 22.1g Salmon
Fats 0.98g 12.35g Salmon
Carbs 76.31g 0g Flour
Calories 364kcal 206kcal Flour
Sugar 0.27g 0g Salmon
Fiber 2.7g 0g Flour
Calcium 15mg 15mg
Iron 4.64mg 0.34mg Flour
Magnesium 22mg 30mg Salmon
Phosphorus 108mg 252mg Salmon
Potassium 107mg 384mg Salmon
Sodium 2mg 61mg Flour
Zinc 0.7mg 0.43mg Flour
Copper 0.144mg 0.049mg Flour
Manganese 0.682mg 0.016mg Flour
Selenium 33.9µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 0.06mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.785mg 0.34mg Flour
Vitamin B2 0.494mg 0.135mg Flour
Vitamin B3 5.904mg 8.045mg Salmon
Vitamin B5 0.438mg 1.475mg Salmon
Vitamin B6 0.044mg 0.647mg Salmon
Folate 183µg 34µg Flour
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.3µg 0.1µg Flour
Tryptophan 0.127mg 0.248mg Salmon
Threonine 0.281mg 0.969mg Salmon
Isoleucine 0.357mg 1.018mg Salmon
Leucine 0.71mg 1.796mg Salmon
Lysine 0.228mg 2.03mg Salmon
Methionine 0.183mg 0.654mg Salmon
Phenylalanine 0.52mg 0.863mg Salmon
Valine 0.415mg 1.139mg Salmon
Histidine 0.23mg 0.651mg Salmon
Cholesterol 0mg 63mg Flour
Saturated Fat 0.155g 2.397g Flour
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 0.087g 4.181g Salmon
Polyunsaturated fat 0.413g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Salmon
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
50%
Flour
110%
Salmon
Minerals Daily Need Coverage Score
59%
Flour
44%
Salmon

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.