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  6. Wheat Bread vs. Sockeye salmon

Wheat Bread vs. Sockeye salmon — In-Depth Nutrition Comparison

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Differences between wheat Bread and sockeye salmon

  • Wheat Bread has more manganese, iron, vitamin B1, and folate, while sockeye salmon has more vitamin B12, vitamin D, vitamin B6, and vitamin B3.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • Sockeye salmon contains 106 times less manganese than wheat Bread. Wheat Bread contains 1.377mg of manganese, while sockeye salmon contains 0.013mg.
  • The amount of sodium in sockeye salmon is lower.
  • Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon 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, sockeye, cooked, dry heat.

Infographic

Wheat Bread vs Sockeye salmon infographic
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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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +63.9%
Contains more CalciumCalcium +1400%
Contains more IronIron +686.5%
Contains more CopperCopper +160.5%
Contains more ZincZinc +167.3%
Contains more ManganeseManganese +10492.3%
Contains more PotassiumPotassium +95.5%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -84.7%
~equal in Selenium ~35.5µg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.6%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +1128.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +312.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +62%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +409.5%

All nutrients comparison - raw data values

Nutrient Wheat Bread Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Manganese 1.377mg 0.013mg 59%
Vitamin B6 0.153mg 0.827mg 52%
Iron 4.09mg 0.52mg 45%
Protein 12.96g 26.48g 27%
Vitamin B1 0.439mg 0.157mg 24%
Vitamin B3 6.25mg 10.123mg 24%
Sodium 601mg 92mg 22%
Cholesterol 0mg 61mg 20%
Folate 86µg 7µg 20%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Phosphorus 188mg 305mg 17%
Choline 22.1mg 112.6mg 16%
Vitamin B5 0.456mg 1.274mg 16%
Calcium 165mg 11mg 15%
Copper 0.198mg 0.076mg 14%
Vitamin B2 0.382mg 0.246mg 10%
Calories 313kcal 156kcal 8%
Zinc 1.47mg 0.55mg 8%
Vitamin A 0µg 58µg 6%
Potassium 223mg 436mg 6%
Vitamin E 0.24mg 0.99mg 5%
Vitamin K 5.7µg 0.1µg 5%
Magnesium 59mg 36mg 5%
Selenium 33.4µg 35.5µg 4%
Polyunsaturated fat 1.72g 1.327g 3%
Fats 4.27g 5.57g 2%
Monounsaturated fat 1.019g 1.864g 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
Trans fat 0.023g N/A
Saturated fat 0.989g 0.969g 0%
Tryptophan 0.092mg 0.335mg 0%
Threonine 0.299mg 1.247mg 0%
Isoleucine 0.258mg 1.274mg 0%
Leucine 0.461mg 2.185mg 0%
Lysine 0.215mg 2.574mg 0%
Methionine 0.105mg 0.858mg 0%
Phenylalanine 0.315mg 1.086mg 0%
Valine 0.31mg 1.461mg 0%
Histidine 0.15mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +346.8%
Contains more ProteinProtein +104.3%
Contains more FatsFats +30.4%
Contains more WaterWater +177.9%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Poly. FatPolyunsaturated fat +29.6%
Contains more Mono. FatMonounsaturated fat +82.9%
~equal in Saturated fat ~0.969g

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.