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Salmon raw vs. French toast — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and french toast

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, copper, and phosphorus, yet french toast is higher in iron.
  • Salmon raw covers your daily vitamin B12 needs 120% more than french toast.
  • Salmon raw contains 11 times more vitamin B6 than french toast. While salmon raw contains 0.818mg of vitamin B6, french toast contains only 0.074mg.
  • The amount of cholesterol in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Salmon raw vs French toast 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +265.7%
Contains more CopperCopper +331%
Contains more PhosphorusPhosphorus +70.9%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +81.6%
Contains more CalciumCalcium +733.3%
Contains more IronIron +108.8%
Contains more ManganeseManganese +1075%
~equal in Zinc ~0.67mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +382.8%
Contains more Vitamin B5Vitamin B5 +203.1%
Contains more Vitamin B6Vitamin B6 +1005.4%
Contains more Vitamin B12Vitamin B12 +925.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
Contains more FolateFolate +72%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.204mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +157.7%
Contains more WaterWater +25.2%
Contains more OtherOther +195.6%
Contains more FatsFats +70.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +115.1%
~equal in Polyunsaturated fat ~2.594g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw French toast DV% diff.
Vitamin B12 3.18µg 0.31µg 120%
Vitamin B6 0.818mg 0.074mg 57%
Vitamin B3 7.86mg 1.628mg 39%
Selenium 36.5µg 20.1µg 30%
Protein 19.84g 7.7g 24%
Vitamin B5 1.664mg 0.549mg 22%
Copper 0.25mg 0.058mg 21%
Cholesterol 55mg 116mg 20%
Sodium 44mg 479mg 19%
Phosphorus 200mg 117mg 12%
Vitamin A 12µg 124µg 12%
Iron 0.8mg 1.67mg 11%
Potassium 490mg 134mg 10%
Calcium 12mg 100mg 9%
Carbs 0g 25g 8%
Saturated fat 0.981g 2.723g 8%
Manganese 0.016mg 0.188mg 7%
Fats 6.34g 10.8g 7%
Monounsaturated fat 2.103g 4.524g 6%
Folate 25µg 43µg 5%
Vitamin B2 0.38mg 0.321mg 5%
Calories 142kcal 229kcal 4%
Magnesium 29mg 17mg 3%
Vitamin B1 0.226mg 0.204mg 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 25g N/A
Zinc 0.64mg 0.67mg 0%
Polyunsaturated fat 2.539g 2.594g 0%
Tryptophan 0.222mg 0.094mg 0%
Threonine 0.87mg 0.305mg 0%
Isoleucine 0.914mg 0.375mg 0%
Leucine 1.613mg 0.621mg 0%
Lysine 1.822mg 0.413mg 0%
Methionine 0.587mg 0.188mg 0%
Phenylalanine 0.775mg 0.389mg 0%
Valine 1.022mg 0.419mg 0%
Histidine 0.584mg 0.179mg 0%
Omega-3 - EPA 0.321g 0.001g N/A
Omega-3 - DHA 1.115g 0.01g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw French toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
25%
French toast
Minerals Daily Need Coverage Score
49%
Salmon raw
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 435mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 1.742g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 67)
Which food is cheaper?
French toast
French toast is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.