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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.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of wheat Bread is 60.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +103.4%
Contains more CalciumCalcium +1275%
Contains more IronIron +411.3%
Contains more ZincZinc +129.7%
Contains more ManganeseManganese +8506.3%
Contains more PotassiumPotassium +119.7%
Contains more CopperCopper +26.3%
Contains less SodiumSodium -92.7%
~equal in Phosphorus ~200mg
~equal in Selenium ~36.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +94.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +244%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +264.9%
Contains more Vitamin B6Vitamin B6 +434.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.38mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Manganese 1.377mg 0.016mg 59%
Vitamin B6 0.153mg 0.818mg 51%
Iron 4.09mg 0.8mg 41%
Sodium 601mg 44mg 24%
Vitamin B5 0.456mg 1.664mg 24%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Cholesterol 0mg 55mg 18%
Vitamin B1 0.439mg 0.226mg 18%
Folate 86µg 25µg 15%
Calcium 165mg 12mg 15%
Protein 12.96g 19.84g 14%
Vitamin B3 6.25mg 7.86mg 10%
Calories 313kcal 142kcal 9%
Potassium 223mg 490mg 8%
Zinc 1.47mg 0.64mg 8%
Magnesium 59mg 29mg 7%
Copper 0.198mg 0.25mg 6%
Selenium 33.4µg 36.5µg 6%
Vitamin K 5.7µg 5%
Polyunsaturated fat 1.72g 2.539g 5%
Choline 22.1mg 4%
Fats 4.27g 6.34g 3%
Monounsaturated fat 1.019g 2.103g 3%
Phosphorus 188mg 200mg 2%
Vitamin E 0.24mg 2%
Vitamin A 0µg 12µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g N/A
Vitamin B2 0.382mg 0.38mg 0%
Saturated fat 0.989g 0.981g 0%
Tryptophan 0.092mg 0.222mg 0%
Threonine 0.299mg 0.87mg 0%
Isoleucine 0.258mg 0.914mg 0%
Leucine 0.461mg 1.613mg 0%
Lysine 0.215mg 1.822mg 0%
Methionine 0.105mg 0.587mg 0%
Phenylalanine 0.315mg 0.775mg 0%
Valine 0.31mg 1.022mg 0%
Histidine 0.15mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 CarbsCarbs +∞%
Contains more ProteinProtein +53.1%
Contains more FatsFats +48.5%
Contains more WaterWater +182.7%
Contains more OtherOther +92.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +106.4%
Contains more Poly. FatPolyunsaturated fat +47.6%
~equal in Saturated fat ~0.981g

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.